Ergonomics Tips to Relieve Shoulder Pain

Poor ergonomics is the culprit behind most complaints of neck and shoulder pain. Adults and even school aged children can suffer from pain due to poor posture and movement. Many times neck and shoulder pain relief can be achieved by simply moving the computer monitor or adjusting your chair. Learning proper moving and lifting techniques is important to preventing injury. Stretching exercises are also an important part of neck and shoulder pain treatment.

It is easy to develop poor posture of the head, neck, and shoulders through bad sitting habits and repetitive tasks. One way to prevent neck and shoulder pain is to be sure that you are sitting at your desk properly. When seated, your eyes should be pointed at the top third of the computer screen. When typing, keep your arms parallel to the floor and your elbows at your side. Also, rest your feet flat on the floor keeping with your thighs parallel to the floor.

Work on your posture to be sure that you are not slanting your neck forward and placing your head in front of your shoulders. This type of posture puts undue stress on the neck and shoulders contributing to degenerative disc disease. It can also cause shoulder pain due to the rounding of the upper back.

Repetitive motions like lifting over the head can also cause neck and shoulder pain. To prevent this pain, be sure to use a stool to help you reach high places or try moving shelves so that they are not out of reach.

To help relieve shoulder pain, try a few simple exercises. Shoulder shrugs can be done without even leaving your chair. Sit up straight, place your feet on the floor, and shrug your shoulders up to your ears. Hold this position for three seconds before relaxing into a normal position. Repeat 10 times. Stretch the upper back and shoulder area by putting your arms out in front of you and rotating your hands so that the backs of your hands touch. Slowly bend over at the upper back like you are going to dive while dropping your chin to your chest at the same time. Hold for three seconds. Repeat 10 times.