Prevent back, neck and shoulder pain from prolonged sitting and bad posture

Prevent back, neck and shoulder pain from prolonged sitting and bad posture

Back, neck and shoulder pain is the natural result of prolonged sitting at work behind a computer, as is bad posture. This can cause headaches and excessive tension in neck, shoulders, arms, forearms, wrists, back, hips, thighs and legs. The result is increased fatigue to the muscles and ligaments supporting the lower back and this can eventually lead to tissue injury and spinal joint dysfunction. Avoid these problems by posture correction, exercise and correct use of equipment.

Symptoms of back problems due to excessive computer use include:

* Back and neck muscle spasm and pain
* Back and neck soft tissue inflammation
* Back, neck and shoulder pain on movement and involvement of other muscles as a reaction
* Referred pain to buttocks and thighs or up the spine

Preventing back and neck pain while sitting is not an exact science as there are many differing opinions on the subject. However, there are some common denominators on which most chiropractors and other medical professionals agree:

Tips to Prevent Computer Related Neck and Shoulder Pain

* Do not slouch in front of the computer or lie in bed and work on a laptop.

* Do not work for hours in front of a computer without breaks.

* Do not ignore back twinges and back pain, hoping that the problem will resolve itself.

* Avoid taking pain or anti-inflammatory medication when in pain from using a computer. This will serve to mask the symptoms but can lead to serious injury or permanent nerve damage in the long term.

* Do not sit on one leg or sit with legs crossed as this causes additional strain to the back.

* Do not perch a laptop on the lap and stare down at the screen – this places extra strain on the neck, spine and arms.

Buy a chair that encourages you to use your back muscles, such as a stool chair with no back or arm rests. Lower back pain can be reduced or eliminated by strengthening the lower back muscles through active sitting exercises.

Buy an ergonomic keyboard and mouse and ensure that the height is adjusted appropriately.

Have a break every hour and do stretching exercises like neck rolls, chin tucks, cupping head in hands behind the head and extension exercises.

Visiting a Chiropractic Clinic

A chiropractor is a medical professional who treats spinal column dysfunction. Back and neck pain may be the result of the back being badly aligned and the chiropractor sets out to relieve the problem by manual manipulation, exercise, massage and the application of heat, cold and light.

Massage Therapy to Relieve Back and Neck Pain

If done correctly, massage therapy can help to relieve back pain and tension. It is best to find a therapist trained in techniques that address back pain issues and has a knowledge of muscle imbalances relating to back pain, such as sports injuries. Massage therapy should never be considered a substitute for proper medical attention where there are serious back problems.


Posted on March 4, 2012, in massage, massage therapy, Muscle energy, myofascial release, Soft Tissue, sport massage and tagged , , , , , , , . Bookmark the permalink. 15 Comments.

  1. “Do not work for hours in front of a computer without breaks.”

    I think this is the thing that gets the most neglected. I don’t know if it’s an increase in workaholic tendencies or if people are afraid of being labeled work-shy, but whatever the reason, it’s dangerous. No company is going to go bankrupt just because the staff took a few minutes to stretch and focus their eyes elsewhere. And taking those few minutes can make all the difference.

    Equally, don’t be afraid to speak up if your workstation set-up needs to be altered. One of my colleagues is left-handed and he was struggling away with a right-handed keyboard, it was only by chance that someone noticed, and it turned out that he kept quiet because his previous employer got the right hump when he dared to ask for another keyboard. Fair enough, companies always need to watch their expenses but having a workforce that goes off sick with things that could have been prevented must surely cost more than investing in adjustable monitor arms and chairs.

  2. I great post i totally agree with you. Well written article I look forward reading some of you new post soon.

  3. These are really great tips on preventing back pains. Loved reading them and will be utilizing some of these tips. Thanks.

  4. Back, neck and shoulder pains can be very dangerous. This treatment is perfect to prevent these pains.

  5. My brother recommended I might like this website.

    He was totally right. This post truly made my day.

    You cann’t imagine simply how much time I had spent for this information! Thanks!

  6. Pretty component to content. I simply stumbled upon your web site and in accession capital to say that I get actually enjoyed account your weblog posts.

    Anyway I’ll be subscribing in your feeds or even I success you get admission to consistently fast.

  7. I do not drop many responses, but i did a few searching and wound up here Prevent back,
    neck and shoulder pain from prolonged sitting and bad posture | RON SOFT
    TISSUE THERAPIST. And I actually do have a couple of
    questions for you if it’s allright. Is it only me or does it appear like some of the responses appear like written by brain dead folks? 😛 And, if you are writing at other social sites, I’d like to keep up
    with everything fresh you have to post. Could you make a list
    of the complete urls of all your shared pages like your linkedin profile, Facebook page
    or twitter feed?

  8. What’s up, I read your blogs on a regular basis. Your story-telling style is awesome, keep it up!

  9. Hey very nice site!! Man .. Beautiful .. Wonderful .. I’ll bookmark your web site and take the feeds additionally? I’m happy to
    find so many helpful info right here within the post, we’d like work out more techniques in this regard, thank you for sharing. . . . . .

  10. In this case, pressure is usually felt mostly in the lumbar area (lower back) and over time,
    this will result in excruciating pain. Sitting down for long periods of
    time could cause lower back pain. Thank you for stopping by today and I hope these
    natural remedies for back pain do you the world of good.

  11. It ranks up there with the likes of getting
    to meet Johnny Depp, the best dessert you
    ever ate, and your husband doing all laundry and cooking for an entire month.

    To add an exciting note to this aspect, popular public
    figures and top level politicians are now harnessing
    the potential of this tool for their specific purposes.
    For example, if your food business is dedicated to gourmet party appetizers your bio might be as simple as
    “Gourmet appetizers delivered right to your door.

  1. Pingback: Back, Neck and Shoulders: Under Pressure – Quick Massage Pick-Me-Ups while Sitting at a Desk | Hands-of-Faith Holistic Healing Centers® Blog

  2. Pingback: Note 314 – Where and how do you sit with your laptop? « My writing challenge

  3. Pingback: the Spasm Facts: « ron clinical massage therapist

  4. Pingback: seven self-care tips for clients with neck pain « ron clinical massage therapist

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: