October 25, 2017
It is 3:45 PM; your eyes are starting to feel heavy as they drift from the computer screen into the space inside your cubicle. You then begin to notice there is an achy pain in your lower back. Wiggling in your chair to get some movement, you realize how tight your shoulders have gotten. As you throw your arms out for a deep stretch, a sudden sharp pain strikes your neck and radiates down your back.
Sound familiar or somewhere along those lines? You might be dealing with a possible case of NSP, most commonly known as, Neck-Shoulder Pain. This symptom is most prevalent in sedentary blue-collar workers who spends most of their day sitting at a computer desk. About 48% of the working population suffers from NSP or have more severe symptoms that have developed over time.
Humans can program their brains in such a way that it has the capability to ignore warning signals. Similar to many other symptoms and chronic health conditions, NSP often goes unnoticed and dismissed continuously by the sufferer. Continuously dismissing the symptoms can exacerbate tension into pain -- over time, even into far more serious conditions. The scenario above is merely one of many more that people forget until the pain recurs. Some people resort to popping a pill or two until the pain goes away and others are looking more into preventive measures.
One of the contributing factors to NSP is repetitive work (e.g., computer). The chronic pain and stiffness is an indicator that you are using the wrong muscles to hold your head up. Bad posture becomes imminent when an individual is slouching their shoulders forward or even a slight tilt to the side. The gesture occurs unconsciously and yet is the biggest contributor to NSP. In fact, our head weighs about 12-14 pounds alone. With forward head posture, it can weigh up to an additional 30 pounds! Let us take a moment to assess the consequences of NSP if left unattended over a course of time through the info graphic below.
Posture Check Points
If you can balance a book on your head, you are on the right track. However, not all people have the time of day to do so. A great alternative, and just as effective, would be to keep your chest up, chin tucked in, and shoulders back. This may take some practice and it could possibly relieve your NSP over time. While you are working at your desk, be sure to sit all the way back into your chair and keep your shoulders flushed against the back of your chair.
Stretch Breaks
Whenever you feel the tightness of your shoulders and neck begin to settle in, take the time to do some neck and shoulder stretches. I found that stretching every so often improves my cognitive process and allows me to feel refreshed and more alert. Most HR departments may have some simple stretching handouts available, but you can also find some online as well. Stretching has so many beneficial factors that some people swear by it. Long stretching movements will change the way your body feels and your health will thank you for it.
Go for Walks
Another great way to loosen up those tight muscles is to go for walks on your breaks. Having bad posture is an unconscious gesture and walking can help pump oxygen into our muscles and keep them active. Thus, you are more likely to notice when your posture worsens and nip it in the bud. Walking more often is a great way to continue to practice correcting your posture because by nature, the body will mechanically adjust to increase the efficiency of walking.
Therapeutic Massage
For those who do not mind spending some money to feel ahhhhh-mazing, treat yourself to a massage. The benefits of massage are endless and many athletes get massages done regularly to prevent more injuries. (We will save this topic for another time). If the stiffness in your back and neck has created areas of tenderness and soreness, a massage therapist can help you get rid of those. Massages helps to loosen the muscle and prevent you from getting injured or aggravating more chronic health conditions.
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If you can balance a book on your head, you are on the right track. However, not all people have the time of day to do so. A great alternative, and just as effective, would be to keep your chest up, chin tucked in, and shoulders back. This may take some practice and it could possibly relieve your NSP over time. While you are working at your desk, be sure to sit all the way back into your chair and keep your shoulders flushed against the back of your chair.
Stretch Breaks
Whenever you feel the tightness of your shoulders and neck begin to settle in, take the time to do some neck and shoulder stretches. I found that stretching every so often improves my cognitive process and allows me to feel refreshed and more alert. Most HR departments may have some simple stretching handouts available, but you can also find some online as well. Stretching has so many beneficial factors that some people swear by it. Long stretching movements will change the way your body feels and your health will thank you for it.
Go for Walks
Another great way to loosen up those tight muscles is to go for walks on your breaks. Having bad posture is an unconscious gesture and walking can help pump oxygen into our muscles and keep them active. Thus, you are more likely to notice when your posture worsens and nip it in the bud. Walking more often is a great way to continue to practice correcting your posture because by nature, the body will mechanically adjust to increase the efficiency of walking.
Therapeutic Massage
For those who do not mind spending some money to feel ahhhhh-mazing, treat yourself to a massage. The benefits of massage are endless and many athletes get massages done regularly to prevent more injuries. (We will save this topic for another time). If the stiffness in your back and neck has created areas of tenderness and soreness, a massage therapist can help you get rid of those. Massages helps to loosen the muscle and prevent you from getting injured or aggravating more chronic health conditions.
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