How To Prevent Pain In The Neck, Shoulders, & Back

backpainScience has been studying how to eliminate pain in your body that comes from sitting, working at a desk, doing close work like sewing or model making, or participating in repetitive motions. This science is used extensively in the workplace and should also be followed when you work from home or use a computer. Many chairs, tables, and desks are now being fitted to the worker so that they can eliminate any musculoskeletal problems. It’s important for a pain-free life to pay attention to how you sit.

The science is called: ergonomics. All areas of science look at ergonomics including psychologists, physiologists, chiropractors, and medical doctors as well as researchers. It’s also called human engineering or biomechanics.

The United States Department of Labor  has a huge interest in keeping all workers safe and they include all possibilities of Musculoskeletal Disorders. Here is their definition:

Musculoskeletal disorders (MSDs) affect the muscles, nerves and tendons. Work related MSDs (including those of the neck, upper extremities and low back) are one of the leading causes of lost workday injury and illness. Workers in many different industries and occupations can be exposed to risk factors at work, such as lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body postures and performing the same or similar tasks repetitively. Exposure to these known risk factors for MSDs increases a worker’s risk of injury.

But work-related MSDs can be prevented. Ergonomics — fitting a job to a person — helps lessen muscle fatigue, increases productivity and reduces the number and severity of work-related MSDs.

Here is a list of MDS related problems that can be helped by ergonomics:

  • Carpal tunnel syndrome
  • Tendinitis
  • Rotator cuff injuries (a shoulder problem)
  • Epicondylitis (an elbow problem)
  • Trigger finger
  • Muscle strains and low back injuries
  • Tennis elbow (tendonitis)
  • Headaches
  • Neck pain and stiffness

Basically, when you are sitting all angles should be right angles. Feet should be flat on the floor (or on a foot rest with the correct angle), ankles, knees, hips, and elbows at right angles. Your back, neck, and shoulders should be relaxed. Your head should be directly above your shoulders and not thrust forward or bent down, your chin tucked in not thrust out.  If you are looking at a computer screen your eyes should be at the level of the top 1/3 of the screen. Many people suffer from headaches and neck pain from reading in a chair with their head bent down or forward and this pain can be reduced with the proper ergonomic posture.

Do you have strain, tension, or pain because of sitting incorrectly? Basically every part of your body should be balanced, left to right. That means that the right and left sides should be the same when you are sitting at a desk or computer, standing, walking, or sleeping.

Here is a drawing of the correct posture for using a computer:

ergonomicsBecoming Pain-free

If you find that you have any of the MDS related health problems, aside from using ergonomics to improve your physical stress, you can also use the Sunrider® products to eliminate or reduce the pain and stress.  White Willow Bark taken internally can help to reduce pain and can be used with external applications of Sunbreeze®Electrosport® and Sportcaps® can help reduce the effect of wear and tear from physical overuse of the body as well as build health at the cellular level and help to reduce further stress.

CiwujiaCalcium, magnesium and manganese are all useful minerals to include in your daily lifestyle of good nutrition and Electrosport and Sportcaps contain these minerals.  Manganese is known in holistic healing to be the mineral, that when low, can lead to tendonitis or tennis elbow and ElectroSport contains manganese. Calcium and magnesium help your muscles contract and relax.

For overall strength and health of joints, ligaments, and tendons, Ci Wu Jia has been used in China for thousands of years and is a superb ‘adaptogen’ helping your body adapt to stress, especially environmental stress.

Healing Foods for Stress

It’s important to make sure that your diet and lifestyle contain mineral-rich foods like dark green leafy vegetables including Romaine lettuce, parsley, coriander or cilantro, watercress, and nuts and seeds like sunflower and pumpkin seeds and almonds. Try to include several servings of these foods every day, and at least one serving should be raw. Keep small packages of natural almonds, walnuts, sunflower and pumpkin seeds with you to eat as a snack between meals to supply the minerals necessary for relaxation and great sleep.

Relaxation

Stretching exercises including yoga or tai chi can help to relieve stress by keeping your body limber so start taking classes to learn how to relax. The more you practice relaxation techniques, the better you will feel and the sooner you will experience reduced stress related health problems.

spabathsalt

A great way to soak away the physical and emotional stresses of the day is to relax in a bath of Kandesn® Spa Bath Salt. This special formula includes Dead Sea Salt which contains a variety of relaxing mineral salts including magnesium, potassium, and bromide.

When you pay attention to your physical body and how it is positioned, as well as your nutrition, you can be free of stress related health problems.

 

Photo Credit: © photl.com | LICENSE AGREEMENT.