9. Eliminate Stress
Stress in the workplace is expected. However, too much stress can lead to more pain in your neck, back and shoulders.
Whether in or out of the workplace, make sure to reduce your stress levels as much as possible. To control stress, try to reduce your workload by keeping your work up-to-date.
From time to time, practice breathing exercises or meditation to calm your mind and body so you’re not tense during the workday.
Even putting on headphones and listening to some soothing music can help calm your mind and reduce stress.
10. Sleep on Your Back
Last but not least, when you get home and are ready for bed, try sleeping on your back. When you sleep on your back, your spinal cord gets proper support from the bed and your shoulders line up perfectly with the body.
Sleeping on your side or using too many pillows can strain your back and lead to body pain.
Also, try to sleep on a firm mattress, which provides better support to the body. And your pillow should be neither too soft nor too hard and should provide enough support to your neck and shoulders. Keep the pillow underneath your head and neck, rather than under your shoulders.
- Fredriksson K, Alfredsson L, Ahlberg G, et al. Work environment and neck and shoulder pain: the influence of exposure time. Results from a population based case-control study. Occupational & Environmental Medicine. http://oem.bmj.com/content/59/3/182. Published March 1, 2002. Accessed February 28, 2018.
- Sadeghian F, Raei M, Amiri M. Persistent of Neck/Shoulder Pain among Computer Office Workers with Specific Attention to Pain Expectation, Somatization Tendency, and Beliefs. International Journal of Backentive Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192780/. Published September 2014. Accessed February 28, 2018.
- Hallman DM, Gupta N, Heiden M, et al. Is prolonged sitting at work associated with the time course of neck–shoulder pain? A prospective study in Danish blue-collar workers. BMJ Open. http://bmjopen.bmj.com/content/6/11/e012689. Published November 1, 2016. Accessed February 28, 2018.
- Husemann B, Von CY, Borsotto D, Zepf KI, Scharnbacher J. Comparisons of musculoskeletal complaints and data entry between a sitting and a sit-stand workstation paradigm. Human factors. https://www.ncbi.nlm.nih.gov/pubmed/19750794. Published June 2009. Accessed February 28, 2018.