I work in an office. At the end of each working day, I feel pain and stiffness in my neck, shoulder blades and upper back. What is causing it and what can I do to prevent it?
Conventional remedy
Working in an office often requires activities that result in maintaining a static position for a prolonged period of time. Using a computer can result in a wide range of problems, including eye strain, headaches, neck and shoulder pain and wrist and arm problems. A feeling of pain and stiffness at the end of the day is probably due to your working in an unsuitable position for too long.
The first thing to do is to look at your working environment. It would be well worth your while to get your employer to carry out an ergonomic assessment of your workstation. It may need to be modified to minimise overuse of muscle. An analysis of your work should identify repetitiveness, forcefulness and awkward postures that will exacerbate your symptoms of pain and stiffness. Ideally, the workstation should be easily adjustable, to allow you to fine-tune the positioning to suit your needs.
If you are using a keyboard and screen, make sure the table is large enough to support your palms, hands, wrist and forearms, especially if you type for long periods. Your chair should provide a high seat with proper support for both upper and lower back. If your feet do not sit flat on the floor, a footrest will help. Make sure the screen is one to two feet away, with the mid point slightly below eye level. Adjustable lighting will allow you to minimise screen glare.
You should work for short periods, with frequent breaks to allow your muscles to rest. Some stretching exercises for the shoulders, arms and neck will help minimise muscle fatigue. A variety of tasks, such as filing, administration and computer work, allows frequent changes in position during the working day.
If the problem does not resolve after taking these measures, you should see your doctor to rule out any other causes of your symptoms. A visit to a physiotherapist would also be a good idea, as he or she can advise you on posture, positioning and exercises. - Dr Muiris Houston
Alternative remedy
Back pain is an affliction that affects about 80 per cent of the population of Western countries.
The pain and stiffness you are experiencing would appear to be caused by the sedentary nature of your work and, therefore, the overworking of the upper-back, neck and shoulder muscles, leading to repetitive strain.
Massage therapy is an excellent antidote for pain or stiffness in the muscles and joints.
Constant small and repetitive movements do not allow the muscles to function as they should; as a result, muscle tension increases, muscle fibres become knotted and blood flow through the muscle is inhibited, generally weakening the whole area.
If untreated, muscle tension may lead to constant muscle ache or tendonitis, or even cause tightening of the connective tissue that surrounds the muscles, reducing mobility.
Massage will help to unravel knotted fibres, increase blood flow in the area and stretch out and soften the connective tissue, a combination of which allows the muscle to regain function.
Most people feel an immediate reduction in pain and stiffness after one massage treatment but, depending on the case, several sessions may be necessary.
Other measures you may take are checking that you have good posture at your desk. Ensure that your chair is the correct height and supports your lower back, and that reading stands, computer screens and so on are positioned to suit you.
Regular stretching of the neck and shoulder area takes only minutes and can be extremely effective.
Your massage therapist will advise you on suitable stretching exercises.- Katie Losty, massage therapist
Katie Losty is a member of the Irish Massage Therapy Association (091-589573)
The advice in this column is not intended as a substitute for advice received directly from a medical doctor or alternative practitioner. Individuals should receive a thorough diagnosis of complaints before embarking on a course of treatment