It’s been over 2 years since the beginning of the pandemic which has changed our lives almost irreversibly. One of the biggest issues we have seen in clinic is an increase in patients presenting with shoulder blade and neck pain. When working from home, the majority of patients have not had an ideal desk setup.
The biomechanics of your shoulder are very important in avoiding postural strain. The shoulder complex is composed of the clavicle (collar bone), scapula (shoulder blade), and humerus (upper arm). For ideal posture, if you stood by the mirror, the tip of your shoulder should be aligned with your earlobe. Try this and reflect on what you see. The tip of your shoulder is most likely protracted much further forward than your ear lobe. You might even have one shoulder slightly higher than the other?! Is it a yes?! Most likely this will be the side you use your mouse on or carry your handbag/briefcase on.
Why is this important?
Adopting this posture where your shoulder is rolled forward and elevated upwards can build up a large amount of pain, especially in the muscles on the back of your shoulder blade, particularly your rhomboids, levator scapulae and upper trapezius to name a few. When you touch this area, you may feel knots in your muscles. These are trigger points which can be very painful, refer pain to your upper arm or even give you headaches. This sort of posture can also lead to adverse neural tension which means a ‘trapped nerve’ which can be caused by impaired blood supply or ‘catching’ of the neural tissue within the tight interfaces it may pass through. Don’t suffer in silence!
All of these problems can be diagnosed and treated by a physiotherapist. Our advice is to aim to sit and stand as upright as possible. When sitting it is important to ensure that your chair is set up in a position that allows you to use your mouse and keyboard without rolling your shoulders forward. Taking regular microbreaks and stretching regularly can also help to reduce muscle strain and postural fatigue. Perform some simple exercises such as shrugging your shoulders, reaching up over your head, turning your head from side to side (but never roll your neck in circles) to relieve tension.
As physiotherapists we can use a combination of manual therapy techniques, acupuncture and electrotherapy to help relieve pain and improve mobility. To prevent these problems from coming back we are able to provide you with a tailored home exercise program that helps to improve strength to the posterior upper back muscles and flexibility in your chest muscles. Through the use of taping techniques and education, we are able to help patients understand correct posture, biomechanics and movement patterns. We can also undertake specific ergonomic assessments to help you with desk setup in order to help improve your position whilst working.
To see a Physiotherapist privately you do not have to be referred by your Doctor. When you have ailments, having treatment early, can help to prevent symptoms becoming chronic and recurrent. We offer face to face appointments in our clinic in Broughton Astley and have recently introduced Ergonomic assessments that can be carried out at your work place or home.