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What can be done for Aching Muscles? |
MarkB |
Posted by: MarkB
Date Entered: Sep 23, 2009
Last Update: Sep 23, 2009 - 12:48 PM |
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I work in an office and I am experiencing aching in my muscles mainly in my neck and shoulders, what could it be and how could it be treated? |
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Good Posture is Essential, Particularly for Office Workers |
Jo Lunn |
Date Entered: Sep 23, 2009 |
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Office workers that spend a lot of time on the computer or at their desk are prone to muscular aches as you have described. These can be quite debilitating and consequently affect the persons ability to work so efficiently so it is important to get it sorted out. It usually arises because of posture when working. It is very important to ensure that your workstation is set up correctly for you personally and this is a legal requirement that you are entitled to. If a chair or desk or monitor is at the incorrect height is can put great strain on the muscles of the neck, back and shoulders making them ache. Here are some suggestions on how to ensure that your workstation is set up correctly. If youre still unsure ask your employer for a proper assessment of your working area:
According to Occupational Health and Safety Administrators the correct positions to be working in are as follows:
- Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
- Head is level or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
- Shoulders are relaxed and upper arms hang normally at the side of the body.
- Elbows stay in close to the body and are bent between 90 and 120 degrees.
- Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
- Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
- Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
- Knees are about the same height as the hips with the feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
- Make small adjustments to your chair or backrest.
- Stretch your fingers, hands, arms, and torso.
- Stand up and walk around for a few minutes periodically.
Below are three examples of body posture changes that all provide neutral positioning for the body.
Standing posture
The users legs, torso, neck, and head are approximately in-line and vertical. The user may also elevate one foot on a rest while in this posture. With the current stress in the work environment any edge against your competitor is going to have an advantage. Feeling positive is going to help you act positive. If you have any aches or pains they are going to distract you from what youre best at and will cause you to lose concentration and lose that all important deal.
Declined sitting position
The users thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical.
Reclined sitting posture
The users torso and neck are straight and recline between 105 and 120 degrees from the thighs.
It is important that we do all we can to help ourselves to prevent injuries and strains that can affect our work. When we do have aches and pains its important to get them seen to as quickly as possible to prevent them developing into something more serious.
This can be done in a number of ways, a chiropractor can help to ensure all bones and joints are in correct alignment and this then takes strain off the soft tissue eg muscles, massage helps to ease the tension out of the muscles, the Bowen Technique also helps to release the tension in the muscles and because of the unique way it works neurologically, it also helps the body reset itself so that the problems are less likely to occur again. Acupuncture and osteopathy are also treatments that can help. But apart from getting help to rid you of the aches and pains its important not to sit for too long in any one position whilst at work as this will put strain through your back, neck and shoulders. Get in the habit of taking a quick break even just 5 10 mins and get up, have a move around to help ease the strain. |
Jo Lunn, is an established Bowen Practitioner and Teacher. She divides her time between her clinic in Malvern and the Hale Clinic in London and running courses teaching the Bowen Technique. www.bowentechniquetraining.co.uk |
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