I get so tense from spending hours at my keyboard and my neck and shoulders 'hurt' with tension most evenings. If anyone has any self-help tips I would be so grateful!
Many thanks
Snow
RE: Self help!
Snow, I dont want to be alarmist - and this may be simple short term postural problems that are easily solved. But if thishas been a pattern for a long time it could bethe start of either RSI and/or Stress which are bothinsidious and nasty conditions. Posting here shows you are taking this seriously so do just that - look at the whole picture and do things that help make your life more comfortable and calm. I would hazard the guess that the neck and shoulders are symptoms of overall stress and strain - are there any other symptoms? Too often we overlook, or put up with the symptoms without looking at the overall picture, and by the time the symptoms become intolerable its much harder to do simple things to help. So here are some 'simple' things to look at - pick the ones that make sense to you.
The first things to check are the 'classic' ergonomic / postural ones - screen / chair / seat height / foot rest- wrist rests, a mouse that suits your hand + mat with wrist rest - suitable size flicker free screen. Then have an eyesight check. Then check the environment - ambient lighting, heating, drafts etc. Then check what else you do in your job day in day out - do you for examplehold the phone between neck and shoulder while using a kbd - if so get a headset (please!!!). Do you copy from paper documents - get a document holder. Whatever - just fix the physical environment you work in as a first priority. If you are employed your employer has a duty under Health and Safety to provide a safe and comfortable workplace - they should be able to do an assessment and provide anything that is lacking. Dont put up with ANY compromise (however small) to you own comfort and safety - its your health on the line not your employers! If you are self employed then you owe it to yourself and your continuing ability to earn a living to fix these things ASAP.
Then you need to organise the work you do - take regular breaks - make sure workload and deadlines arerealistic - do you have the right software tools (use kbd shortcuts rather than mouse clicks)- can you get outside at break times / lunchtime and do something physical (walking, swimming, gym,Pilates whatever). Structure the day so you get variety and not 8 hrs at the screen. Also look at how you can minimise workplace stress - learn to be assertive and push back on unreasonable and stressful request - or if you feel you cant say 'no' then say 'yes but ...'. If you intuitively put the problem down to stress then you need to find ways to reduce the stress, or find new ways to cope with it.The shoulder / neck problems are probably a leading indicator of stress - and undue stress is bad for you whole body - not just your muscles! Probably a good idea to have an overall health check.
As to the specific shoulders / neck problems. First thing to do is to take REGUALAR breaks (you can get software to remind you!)- at least 1 per hour and stand up anddo simple exercises. Hand stretches, wrist rolls, arm stretches, shoulder rolls, neck rolls. Also doback and leg / feet stretches since you will have been sat still for an hour. If - as with most people - your shoulders try and touch your ears then consciously relax them and your arms and let them drop and shake them out.This will improve circulation and tension in the muscles. Make sure you also drink lots of water / juice (not coffee or tea) - much of the muscular problems may be down to lack of hydration - also drinking lots means you need to get up lots to pee! Also look at diet - do you grab a burger at the screen!
In the evenings you should do more of the same exercises, plus perhaps some more vigorous ones. Worthtalking to the gym instructor atlocal leisure centre they should advise and might put together a simple program for you to do at home each evening. Also worth looking at other forms of exercise - whatever floats your boat - its good for the muscles and body and also good at reducing stre
RE: Self help!
I agree with all that's written above, excellent advice and information there.. I would also add to that that my favourite self-help tip for the back is a little yoga.. if I am pressed for time, I just gently get myself into shoulder stand and stay in that position a while and I find that a lot of my neck and shoulder problems go.
Would like to reiterate the point that you can often get things fixed quickly if you see a practitioner and get some alignment work done, it's well worth it and saves you so much pain and agony!
RE: Self help!
WOW - what a reply! Thank you so much! Everything you said made so much sense! I am self employed so work from home and I am my own worst enermy - I never really take breaks - in fact I didnt eat anything today until about 4pm! I create silly deadlines so become stressed! Need I say more!
I will try to change things - I promise! I keep promising myself a massage or an indian head massage - just never got to book an appointment!
Thank you once again,
Snow
RE: Self help!
Snow, so glad this was of use 🙂
Itspretty simple - you need to learn to look after yourself. To methis is not a selfish act - if you dont take care of yourself then you may not be in a good state tosupport others when they need it. If you want an analogy - if you dont maintain your car then doing 'meals on wheels' can be really difficult and the people who were relying on you go hungry. So many people just run themselves into the ground -and with bodies maintenance is so much easier than repair andgetting a trade-in for the old model is just a bit tricky 🙂
Why not post when you have booked that massage? or find someone to coach you? and make it a simple rule that you dont leave a treatment without booking the next one!
InTouch