Neck Pain, Shoulder Pain and Arm Pain have become very common in the workplace due to us using computers more and more during our daily work day. We have put together a neck Pain, Shoulder Pain and Arm Pain syndrome guide to help identify any problems you may have and how they can be fixed.
Neck Tension Syndrome (Pain in neck and shoulder)
Other clinical names: Trapezius myalgia, “Tech Neck”, Postural related neck pain, cervical strain, Cervical Facet Joint Irritation.What is it?
Neck pain most commonly as a result of muscular fatigue secondary to overuse.
Site/Area of pain
Pain at the base of the neck and between the shoulders and often radiated into the upper arm.
Type of pain/Symptoms
- Aching discomfort at the base of neck and upper back.
- Discomfort can be located to one side of neck and shoulder and/or upper arm
- Headaches due to tension in neck muscles
- Intermittent muscle spasms in neck muscles
- Dull pain may refer to the upper limb, elbow, forearm and hands
- Sitting unsupported and leaning forward in chair for prolonged periods
- Monitor height not in line with seated eye level and/or to far to the side
- Cradling handset with neck during long phone conversations can compress joint structures thereby causing muscle tension.
- Insufficient back support from chair
- Typing with your elbows and forearms unsupported can create neck muscle fatigue.
- Repetitive head tilting while referring to documents
- Use of nonsteroidal anti-inflammatory drugs and muscle relaxant medication to subdue muscle irritation and promote relaxation respectively.
- Use of heat to relieve muscle tension
- Neck stretches, deep tissue work, joint mobilisations provided by a professional
- Postural strengthening program prescribed by a professional
- Workplace assessment and review recommendations.
- Take regular breaks every 30-40 minutes and stretch neck muscles
- Use a Monitor arm or monitor stand to promote optimal monitor height
- In-line document stand to neutralise neck position and prevent unnecessary head tilting while referring to documents
- Make sure the chair back is high enough to support the spine while seated and not push the shoulders forward.
- Headset to promote neutral neck posture during phone use.
Cervical Radiculopathy (Cervical Disc syndrome, Spinal Stenosis)
What is it?Injury to the vertebrae or disks in the neck causing a pressure on the nerve roots exiting close to the spine.
Site/Area of pain
Discomfort on one side of the neck and back of the arm, sometimes radiating to the fingers.
Type of pain/Symptoms
- Pain that radiates down into your arms from your neck
- Pins and needles or numbness in forearm and particular fingers
- Pain often exacerbated with certain positions of the neck
- Weakness in your arm is a warning sign that the condition is serious.
- Sitting unsupported and leaning forward in chair for prolonged periods
- Unnecessary repetitive reaching
- Insufficient back support from chair forcing neck and spine to slouch
- Typing with your elbows and forearms unsupported can create neck muscle fatigue and nerve pressure.
- Cradling handset with neck during long phone conversations can compress nerve structures.
- Repetitive head tilting while referring to documents can reduce joint space for the nerve exiting the spine.
- Use of nonsteroidal anti-inflammatory drugs, muscle relaxants to subdue muscle irritation and promote relaxation respectively.
- Time off work will be necessary to allow healing to occur.
- Seek professional advice for neck stretches, deep tissue work, and joint mobilisations.
- Postural strengthening program prescribed by a professional once symptoms settle.
- Seek professional medical assistance if muscle weakness is evident.
- Workplace assessment by a professional and review recommendations
- Take regular breaks every 30-40 minutes, avoid prolonged neck positions.
- Use a monitor arm or monitor stand to promote optimal monitor height
- In-line document stand to neutralise neck position and prevent unnecessary head tilting while referring to documents
- Make sure the chair back is high enough to support the spine while seated and not push the shoulders forward.
- Forearm support to maintain neutral wrist position and proper forearm support
- Headset to promote neutral neck posture during phone use.
