Office staff should not be subjective when suffering from shoulder pain at the back of the neck

These are often spinal alarm signs that are having problems, in the long run may reduce mobility.

NCBI page (portal of the US medical library), warns that many "desk-paper" diseases are increasing among office workers, especially the habit of sitting heavily and sitting in the wrong position - the source of the Spinal diseases. Research in the US recorded 45% of office workers had shoulder pain and 30% had neck pain.

Because sitting a lot when you first appear is usually only mild, occasional pain. Over time, the pressure on the neck and shoulders became so severe that the patient could not turn his head, shrug, wear clothes, and could not even grasp the object.

According to Dr. Paul D'Alfonso, Director of Maple Healthcare Chiropractors, the characteristics of office work converge a lot of factors leading to constant shoulder pain. For example, when we sit we have the habit of pouring people forward to look closely at the computer screen or to arrange inappropriate desks and chairs that make the neck bend. This position is very harmful to the spine.

Doctor explains: An adult's head weighs between 4.5 and 5.5 kg, similar to a large watermelon. Imagine holding a watermelon close to you, you can keep it for a long time without getting tired. On the other hand, if you raise the watermelon with both hands and place it about 30 to 4cm away from the person, you can hardly hold it for more than 5 minutes. Not only that, when you sit with your head bowed 15 degrees forward, your spine will suffer the weight of your head 6 times, equivalent to nearly 30kg.

When you sit, your shoulders are under a lot of pressure.

Overcrowding that lasts for a long time will cause the spine into the muscles around the neck to be under great pressure, always stiff and sore. At a serious level, the muscles will squeeze nerves and spinal cord. This causes numbness to spread along the arms and hands, making it difficult for patients to move, grasping objects .

When you sit, your shoulders are under a lot of pressure. Human shoulders have a rather complex structure consisting of joints associated with ligaments and muscle bundles. This complex association allows us to move our shoulders flexibly. But office workers with the nature of work must sit for hours, typing and moving the mouse constantly causing the whole body, especially the shoulder joint, to lose its inherent movement and show signs of pain. chronic.

The chronic pain in the shoulder is sometimes called repetitive strain injury (RSI) or cumulative traumatic disorder, which gradually leads to stiffness of the shoulder joint. At this time, patients not only suffer from pain, discomfort, but also mental decline, affect their work and reduce the quality of life.

To reduce neck and shoulder pain, Dr. Paul advised office workers to note:

Sit in the correct position

Always pay attention to correct sitting posture, especially when you have to sit for 8 to 9 hours a day. The foot should be placed close to the floor or there is a footstool with a stand. Thighs parallel to the ground. Backrest needs support. The elbow rests on a support and is not too far away from the body. Shoulder relaxed, not high over shoulder.

Arrange the work space

Your desk should be on par with your elbows. If the table is too high, it can strain the shoulder. The best computer screen should be about an arm and an eye level, avoid letting your neck look up or bending down too much. If you have both hands, sometimes change the position of the mouse to relieve pressure on one shoulder and arm. This is especially effective if you tend to shoulder pain on one side.

Do not sit down for too long

Every 2 to 3 hours should stand up for about 10 minutes to relax. You can perform simple shoulder and back stretches or reduce pressure on the eyes, head, and neck by zooming out from 5 to 10 m.

Regularly exercising and exercising sports

While work is busy, try to spend free time on weekends for your favorite sport or practice at the gym. This habit not only helps reduce shoulder pain but also brings many benefits to general health.

Unintentional when suffering from mild pain

Particularly, the job has to sit much, making it difficult to avoid the pain of shoulder, neck, neck and back. From the moment of mild pain, you should pay attention to adjust the sitting posture, and reduce pain by physical therapy, spinal neurotherapy, massage therapy and exercises to help reduce Neck pain, shoulder, neck, back. If the pain does not decrease or increase, see your doctor for advice about appropriate interventions as soon as possible.