How To Handle Shoulder Pain, Neck Stiffness And Headache Like A Pro

Most office workers are subjected to long hours of great discomfort that result in lingering pains and stiffness around the neck, shoulders and lower back.

The pain is often caused by cumulative trauma and injuries in the muscles, joints and nervous system. This can be brought about by repetitive movements, such as typing in your computer or going over paperwork with your back hunched over the desk. It can be due to awkward sitting positions that you sustain for a long time and that can hinder good circulation in your system. It can be due to overused or strained muscles due to repetitive motions, repetitive injuries, forceful exertions and other causes.

Aside from the physical causes, mental and emotional factors can also contribute to body aches and discomforts. Stress, in many cases, has been seen to manifest in the form of debilitating back pain or that headache that’s been bugging you for so long.

The painful episodes can affect you for days, weeks, months – or for some really hardworking fellows, years. And yes, they can be caused by “merely” sitting in your desk or working on your computer for long periods of time. Over-the-counter painkillers or home remedies can help temporarily alleviate the discomfort, but for long-term relief, you will need to invest in the right form of therapy such as massage for neck and shoulder pains, stiffness, or headache.

Are You Suffering From The Office Worker Syndrome?

Cases of upper body pain have continuously risen over the years that the term “office worker syndrome” has been coined to describe the general disorders that affect chair-bound workers. Some of the conditions that affect the head, neck and shoulders may include one or a combination of the following:

  • Carpal Tunnel Syndrome Inflammation of the tendons and tendon sheaths in the shoulder, wrist and arm
  • Pulled or strained muscles, tendons, ligaments
  • Ruptured or slipped discs
  • Swelling or irritation of the tissues around the shoulder joint
  • Compressed nerves and blood vessels between the ribs and collarbone and in the chest and shoulder muscles
  • Compressed nerve roots in the neck

Ergonomics: Is it worth the investment?

Working on the computer for hours can figuratively and literally be a pain, especially if the work station is not ergonomically designed — meaning the heights of the tables, chairs, and other equipment used are not considerate of the employees’ size and their position while working.

If these work station implements are too high for a petite employee, a lot of stress can be placed on her neck from holding a raised head position a long time; there’s also tension placed on her legs because her feet are not planted firmly on the floor. Now, if the person is too tall for his work station, he’ll be slouching the whole time, which is certainly very tiring. A lot of tension knots can build up around the neck and lower back and they are causes of pains that radiate throughout the body.

A lot of top-notch companies these days are making changes in their employees’ work stations, but sadly, these are not enough. First of all, not all companies can afford ergonomic chairs, tables, and office design. Secondly, most people naturally adjust to the uncomfortable spectrum of movements imposed by their jobs, so “physical maintenance” and well-being truly remain the personal responsibility of employees.

Lifestyle changes to minimise pain

Long hours of desk work can lead to debilitating pain, but there are some things you can do to minimise the possibility of discomfort. For starters, look for opportunities to move. Include a regular exercise routine in your schedule. Take up a sport or hobby that gets you up and going. Opt for healthier choices every time (i.e., take the stairs instead of the elevator for the last few flights to your office).

Another tactic is to be always be mindful of your daily activities – don’t get sucked into the numerous tasks you face to the point of forgetting to take breaks or even eat according to the proper schedule. The key is to work smarter which means not necessarily harder. Remember to take a break to get up, take a short walk and do some stretching exercises. Break free from the prison of your desk.  

Most importantly, learn how to listen to your body. If you feel pain, don’t keep ignoring it. The practice of to just “grin and bear it” will have dire consequences in the future. Seek the help of a pain relief therapist who will help assess not just the painful areas in your body but also your overall health and well-being. Make your objective to do good in your job can be your main motivation to take action. After all, optimal health and fitness is key to top-notch performance at work.

Alleviate Aches And Physical Discomforts With Massage Therapy

To undo or fight the effects of the daily physical discomforts of work, massage is a worthy solution to try; it’s relaxing and it provides a bounty of health benefits. Deep tissue massage is particularly effective and highly recommended for office employees who sit in front of the computer for long hours every day. It targets the build-up of tension knots that cause both pain and stiffness, crushing them so muscles and joints relax and regain flexibility.

Massage: Why it matters

Studies show that such massage can set off molecular events in muscles that reverse the effects of incorrect posture while working. Likewise, it can dampen protein activity which usually causes pain and inflammation.

Another highly recommended treatment for the same physical woes, this time caused by the muscle over-work brought about by sports, is sports massage; this brings relief from pain, hastens the body’s natural ability to recover from exercise, boosts the immune system, and most importantly, improves the body’s overall efficiency.

For neck and shoulder pains and other discomforts, be it due to work or sports, massage is the best solution. But to ensure immediate relief and secure all the healing benefits of this non-toxic treatment, turn only to the customer-oriented, expert-designed massage therapy from Massaggi.

About The Author:

Ben has been a practical pain management trainer and a celebrated massage therapist. He believes human well-being is deeply connected to the health of mind and body both, including deep tissues. He holds numerous certifications for best of breeds massage techniques helping him on a mission for healthy London and then rest of the world. He has been an active contributor in massage technique research and on Massaggi blog.


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