Beyond poor seating and posture, the height at which a computer is positioned significantly contributes to shoulder and back soreness. A primary cause of computer-related discomfort is an elevated keyboard, forcing users to raise their arms while typing. This excessive tension in the shoulder muscles leads to aching.
A second cause of shoulder and back soreness is positioning the monitor too low. Viewing the screen requires tilting the head downward, and prolonged periods of this posture place excessive strain on the neck and back, leading to pain. In fact, many cases of neck pain or arm numbness are triggered by prolonged downward head tilting.Neck and back pain caused by cervical spondylosis, along with limited neck mobility, is often due to compressed and irritated nerve roots. This typically involves a reflexive, electric shock-like sensation, accompanied by finger numbness, limb coldness, and abnormal skin sensations in the area supplied by the compressed nerve. However, shoulder joint movement is usually unaffected. 3 Simple Exercises to Relieve Shoulder and Back Pain 1.Regular Relief Exercises
Land Rowing Exercise: Stand upright with feet shoulder-width apart. Lean forward from the hips, arching your lower back and lifting your chest. Keep your head up and eyes forward. Raise both hands in front of you, palms down and fists clenched, as if grasping oars. Move your hands backward, squeezing your back muscles tightly as if pulling oars. Repeat this motion.Lean forward, moving hands back and forth about 50 times. Perform once daily in the evening. This exercise alleviates many neck and back issues and effectively relieves and eliminates back pain for desk workers.
Back Stretch Exercise: Lie prone with arms extended along your back. Gradually lift your head, neck, and shoulders.Simultaneously engage your core and gradually lift both legs straight up, keeping your abdomen flat on the bed until your body forms a boat shape. Perform 10 repetitions. Do this once in the morning and once in the evening. This exercise prevents lower back pain, muscle strain, and soreness in the lower back and waist.Make fists with both hands and gently tap the middle and sides of the spine from bottom to top, then from top to bottom, 10 times each direction. Avoid excessive force; maintain coordinated movements, even rhythm, and apply pressure with elasticity. Perform once in the morning and once in the evening. This exercise helps prevent shoulder pain, spinal osteophytes, and ligament aging.
2. Acupoint Massage
Wind Pool (Fengchi): Located in the hollows on either side of the hairline at the base of the skull, between the two muscles. Massaging this point for one minute can alleviate dizziness caused by cervical pressure.
Buzhongli (ST36): Situated on the outer side of the lower leg, three cun below the knee.Massaging this point can help alleviate stiffness and soreness in the lower back, as well as stomach discomfort caused by prolonged sitting.
Hegu Point: Align the first knuckle of one thumb with the web of the opposite hand. Press down with the thumb, and the point where the thumb tip rests is Hegu.Pressing Hegu can alleviate headaches and eye strain commonly experienced from prolonged office sitting.
3. Exercise While Sleeping
When lying flat, place a pillow under your knees to keep your neck and spine aligned horizontally. If sleeping on your side, keep your knees bent. Regardless, always use a low-profile pillow, as high pillows force the neck upward at an angle, causing spinal curvature.
4. Support Your Back
Another way to maintain good posture is to place a small pillow or cushion under the arch of your lower back while sitting. This provides support for your lower back and reduces excessive pressure on the muscles. Especially when sitting on a sofa watching TV or during long drives, remember to get a lumbar pillow and frequently adjust the recline angle of your seat.
5. Stay active
If you sit at a desk for extended periods, stand up and move around at least once an hour. If leaving your workspace isn't feasible, place items like files where you must stand to reach them, consciously stand while taking calls, or take a walk during your lunch break.
6. Stay Warm
Cold and dampness can cause muscle tissue and small blood vessels to contract. Prolonged muscle contraction produces metabolic byproducts like lactic acid and pain-inducing substances, which accumulate and irritate muscle tissue, leading to spasms. Over time, this can cause fibrous degeneration of muscle cells, impairing muscle contraction function and triggering various symptoms.Therefore, maintaining warmth in daily life—especially protecting the shoulders from the cold—is crucial for preventing frozen shoulder.
Office workers should stay active and mindful in their routines to avoid shoulder and back pain.