Subject: Stop Nagging Neck Or Shoulder Pain While On A Computer
Hi Friend,

Technology. Using computers and excessive screen time have some serious drawbacks. Poor posture while using mobile devices or computers will cause our bodies to suffer. 

Most patients particularly tell me about nagging pains in their shoulders, upper back, and neck with increased computer use. There are many things that can help reduce this, so let's give you a few things that may reduce discomfort right away while using computers, tablets, or phones. 

(The video below is highly recommended for the visual benefit of learning proper posture and set-up of using a device properly.)
First, whenever possible reduce continuous use. If you are doing work on a computer or tablet for greater than one hour, your body needs a break. It needs some variety of movement. The postural muscles do not handle being stagnant for that long. Even if you only have 2-3 minutes, get up, walk around, do a couple stretches. It will help make things much easier after you are done with work.

Always bring the device to you, not YOU to the device! Make sure screens are at the proper height (eye level). Use stands for tablets or other adaptive devices to make sure you are not having to drop your head downward for long periods of time. (As a side note, we are now seeing accelerated aging of the neck as a result of prolonged cell phone use in the "eyes and heads down" position.) I have another video that outlines this in greater detail. If you'd like the link, let me know.

Make sure your surface and chair are properly supporting your elbows and forearms. If you are at a table and sitting in a chair, you NEED arm rests for prolonged computer work. Your wrists and forearms should be neutral across the table, and shoulders relaxed. Your feet should be on the ground (not crossed) with a SLIGHT elevation of the hips above the knees. Let me know if you need some more details, but these are the basics.

Correct the position of your pelvis, head, and shoulders. Everything starts with the pelvis and hips when you are sitting. If your hips roll back, your posture will slump, and it will be difficult to correct your upper body. Sit tall through the crown of the head, like you are a puppet on a string. Lift the chest bone (sternum), and roll / set the shoulders back gently. Elbows should not flare out. (See the above video for a visual.)

The good news: You don't have to be perfect. It's ok to slump at times. Work up your endurance over time, little by little. (It took me a good solid year after my accident to fix this, and I'm not near perfect!) Make sure your strengthening program is giving you enough challenge that you are strengthening the postural muscles.
Healing is a process, not an event. If you need a hand with your healing journey, give me a holler.
*The content in the above email is for educational and entertainment purposes only. Please always speak with your healthcare provider before implementing any of the above strategies / interventions.
Healthy Consumer Physical Therapy, PLLC, 1106 N Cedar St, #300A, Lansing, MI 48906, United States
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    This is an online snapshot of a newsletter created by the owner of Healthy Consumer Physical Therapy (Healthy Consumer Physical Therapy, PLLC, 1106 N Cedar St, #300A, 48906 Lansing, United States) and sent via GetResponse on 2019-10-09. Report abuse