Dear Julia,
When I type on my computer, my shoulders begin to ache. By the end of the day, I’m really in pain. I don’t know if this is from the stress of my job or from my desk, but either way, I need some pain relief.
Do you have any suggestions for me?
Thanks.
I know that feeling. Sometimes my neck and shoulders ache all the way down between my should blades. It can be painful to turn my head.
There can be many reasons for this pain, from poor ergonomics to a stressful work environment to gritting your teeth to suppress what you wish you would say. Without knowing more about the specifics of your situation, I can only give you general tips to try.
- Typing Position. Typing while looking down to your monitor can put strain on your neck. This position is particularly accented when you work on a laptop–in order for your wrists to be comfortable, your neck is strained. Have a separate monitor and keyboard. Position your keyboard so your wrists are relaxed and in a neutral position, and put the monitor so your head is looking straight ahead.
- Move around. Set a timer and move around every 45 minutes. Make it a point to get up and walk to the printer, get a drink–anything to keep moving.
- Breath from your diaphragm. Take a deep breath while releasing your belly. You will probably notice that your belly extends with the inhalation. Diaphragmatic breathing is very calming to the nervous system, relaxing your muscles and uplifting your mood.
- Observe. Make your body and mood into a science experiment. Observe yourself all day and look for links and patterns. Does your pain increase in specific situations? Time of day? What gives you relief? When do you feel no pain? Study your body and moods to find the answers that work for you.
I hope these ideas help.
