Anyone who works in the home office (and without an ergonomic office chair) knows the problem: pain in the neck and shoulders. What helps?
Working on the PC can lead to tension in the shoulder and neck area
The coronavirus pandemic is forcing many workers to work from home. But temporary workplaces in the kitchen or living room have their disadvantages: uncomfortable chairs (we never appreciated our office chairs as much as we do now!) And working on a table that is too high or too low can lead to uncomfortable tension in the neck and shoulder area. What can you do about it?
1. Massage with lavender oil
Essential oils such as Lavender oil has a calming effect on the nervous system and can even relieve pain. A 2016 US study found that participants who combined a light massage with lavender oil found a significant reduction in pain and an improvement in physical performance. Massage the oil gently on the affected area – then the blood circulation is stimulated and the tension released.
2. Stretching exercises
To relieve the muscle tension in the neck and shoulders, certain stretching exercises can help. Especially helpful against “Tech Neck” (this is the term used to refer to tensions caused by working with laptops, tablets, and smartphones). the lateral neck stretching (here you bend your head to one side and at the same time press your head slightly downwards).
3. Roll out
For shoulder and neck pain, a small fascia ball (a tennis ball does too) is the ultimate secret weapon. Place the ball on a wall and then clamp it with your back between yourself and the wall. Now slowly move your upper body back and forth, applying slight pressure so that the ball touches the affected painful areas and loosens up the fascia.
4. Change the height of your monitor
Anyone who works with a laptop runs the risk of sitting at the table with rounded shoulders and a downward-tilted chin all day long, thus promoting tension. For a more ergonomic posture, it is, therefore, advisable to switch from a laptop to a height-adjustable computer monitor if possible. The screen should be exactly at eye level so that you sit as upright as possible.
Tip for everyone who works on the laptop: Position it on a stack of books so that you can take a more gentle posture and your back stays straight! To make typing easier and to keep the laptop from slipping around on the books, it is recommended to connect an external mouse and keyboard.