Computer shoulder is a shoulder discomfort caused by prolonged use of a computer, mouse, or keyboard.
Office workers often feel soreness in their shoulders and necks after sitting in front of the computer for long periods of time. Doctors point out that musculoskeletal pain in the shoulders, neck, and upper back is quite common. According to statistics, more than half of office workers who sit in front of computers for long periods of time suffer from shoulder, neck, and upper back pain. This condition is often caused by poor posture, where the shoulder is held in a consistent position for an extended period of time, resulting in fatigue, tightness, and pain in the shoulder muscles.
The formation of computer shoulders is inseparable from modern office life. Sitting in front of a computer for long periods of time, constantly moving your hands over the mouse, or maintaining a fixed typing posture for long periods of time can aggravate shoulder discomfort. Fixed shoulder postures can lead to muscle imbalances, which can increase stress on the shoulders and neck, leading to computer shoulder symptoms.
The working environment, including the height and arrangement of computer desks, chairs and mice, will affect the stress on musculoskeletal joints and even cause pain and discomfort. For example, if the head is tilted forward, the weight of the head cannot be borne by the central bearing, causing increased stress on the cervical spine. Experiments have shown that every 1 centimeter of the head forward will increase the pressure on the cervical spine by 1.2 kilograms. In the long run, it may cause early degeneration of the cervical spine or cause intervertebral disc herniation. Even compressing nerves.
Who has computer shoulders? It mainly includes office workers who work in the office for a long time, students who often use computers for work or study, and professionals who rely on computers for daily work for a long time. These people are prone to shoulder discomfort due to long hours of exposure to computers due to work or school needs.
To improve symptoms of computer shoulder, you can take the following steps:
1. Good office chairs and desks: Choose ergonomic office chairs and desks that keep your shoulders, neck, and spine in the correct position.
2. Rest and stretch regularly: Standing up and moving and doing shoulder and neck stretching exercises every once in a while can help relieve muscle fatigue and tension.
3. Proper sitting posture: Maintain a correct sitting posture and keep your shoulders and neck in a natural and relaxed state.
4. Use mouse pads and keyboard aids: Use ergonomic mouse pads and keyboards to reduce stress on your arms and shoulders.
5. Get moderate exercise: Regular exercise, especially exercises that emphasize your shoulder and back muscles, can help strengthen muscle support.
6. Seek professional assistance: If symptoms persist or worsen, it is recommended to seek advice from a medical professional, such as a physical or occupational therapist.
Are you, like the editor, sitting in front of the computer and typing on the keyboard all day after entering the office? Turn your shoulders, that stiff shoulder and neck is really scary!
Timely stretching and walking are very important. When you use the computer for too long, get up and walk around, drink water, and massage yourself by the way. The following are some common shoulder and neck massage points:
1. The bottom of the cervical spine: located at the junction of the neck and shoulders. Gently massaging and rotating this position can relieve neck tension.
2. Lower edge of scapula: The edge of the scapula under the shoulder. This is an important point at the junction of the shoulder and neck. Massaging this area can release shoulder tension.
3. Both sides of the cervical spine: Gently massage and knead from the cervical spine outward to help relieve the pressure on the neck muscles.
4. Fengchi point: Located at the base of the cervical spine, in the depression at the junction of the shoulder and neck, this is a commonly used acupoint. Pressing this point can relieve neck pain.
4. Shoulder-neck junction: Located at the transition between the cervical spine and shoulders, massaging this area can relieve tension in these two parts.
5. Shoulder and neck fascia: The fascia of the shoulder and neck connects the muscles of the neck and shoulders. Gently massaging this area can promote blood circulation and reduce muscle fatigue.
When massaging, use an appropriate amount of massage oil or lotion to reduce friction, and use your fingertips, thumbs, or palms to massage. The pressure of the massage should be based on personal comfort and avoid using too much force.