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Prevent Shoulder Pain with an Ergonomic Chair


Do you find your shoulders sore after a day in front of your computer? Shoulder pain is frequently triggered by poor posture and overuse of these muscle groups. We often sit in awkward positions for long periods of time while typing. These tips can help relieve pain by improving your posture and habits.

Well arranged deskRestore good posture at your desk. A good ergonomic chair is specially designed to support your body and encourage good posture. Make sure any chair you use is personally adjusted to fit you. First, lower the seat the height until you feet are firmly placed on the floor or a sturdy foot rest. Next, assess the back rest of the chair. Raise or lower it to best fit the contours of your spine. You can use a rolled towel or portable lumbar support if your lower back needs more support. Lastly, move your arm rests low enough to allow easy arm movement while typing. When not typing, you can rest your elbows on the armrests, but confirm that they don’t cause you to raise your shoulder or agitate the nerve in your elbows. And keep your arms close to your body while typing, to lower the pressure on your shoulders.

Rest and stretch your sore muscles. Take frequent breaks during repetitive tasks such as typing. Get up from your chair and stretch your shoulders. Try these stretches recommended by the National Institute of Health. If you have other types of tasks to do, such as making photo copies, spread these throughout the day. Another good time for a break is while returning phone calls; try standing up while talking on the phone.

Rearrange your work space. Begin by evaluating your keyboard placement; if it is too high, too low or at a bad angle, this will add strain to your shoulder muscles. An adjustable keyboard tray can lower your keyboard into optimum position, slightly below elbow height at an inch or two above your lap. Next, use a monitor stand to ensure that your monitor is at eye level and only an arms-length away from your eye. Also, if you find yourself holding the phone between your shoulder and ear, consider using a headset for your phone, freeing your hands without straining your neck and shoulders.

Shoulder pain is often caused by straining your muscles in awkward positions. Improve your posture with a well-adjusted ergonomic chair that helps you maintain good posture all day long. Maximize your work space arrangement with a adjustable keyboard tray and a monitor stand. Changing your posture and habits at work can help relieve shoulder pain and prevent injury in the future.