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Neck and Shoulder Topics |
Neck and Shoulder discomfort is a problem reported by some VDT users. This is primarily due to the static (same) position you remain in during prolonged VDT use.
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The weight of a normal adult skull is between 8 and 12 pounds. All this weight on a single vertebrae requires a substantial amount of muscle mass to control the forces acting on the neck. These muscles are connected to the bones all around the base of the neck and extend to the shoulder. The nerves that are connected to your arms and hands, branch out through the spinal cord and are threaded between the muscles of your neck, shoulder and upper chest.
After prolonged VDT use (>4 hours), it is possible that some may experience discomfort in the muscles of the neck and shoulders.
Causes of Neck and Shoulder Discomfort
When using your VDT for long stretches at a time, your head tends to remain in a fixed posture causing the muscles of the neck and shoulder to steadily contract.
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Holding your head and neck in a fixed position for long periods of time will cause discomfort and fatigue. Also, when stretching forward to read small print on the screen or constantly looking back and forth between papers on your desk top and the screen, creates greater loads on the muscles of your neck and shoulders which may result in muscular aches and discomfort.
The constant static forces put on our necks can also cause muscle tension. As the muscles of our neck and shoulders tense, circulation in these areas decreases.
Another area that can cause neck and shoulder discomfort is actual mechanical wearing of the bones and tissue of the spine. As we age, some wear and tear on our tissues is inevitable. However, poor neck posture can accelerate this process by placing unnecessary stresses on the structures in our neck and shoulders. This could potentially lead to pain caused by pinching of the nerves as they exit the spine near the neck.
Preventing Neck and Shoulder Discomfort
The primary cause of neck and shoulder discomfort is using poor posture while working at your VDT. The reason many VDT users adopt poor postures is due to the way the VDT equipment and associated materials are placed. For example, when performing a VDT task such as data entry, it is necessary to input information from written materials. If you do not use a copy holder that is placed correctly near your monitor, you will constantly be tilting and twisting your head to look at the written material and then the screen. This constant tilting and twisting action will eventually cause your muscles to fatigue, thus causing discomfort.
To remedy this situation, you should use a copy holder that is positioned properly (see "How to Setup Your VDT" ) next to and at the same distance as your screen. You should arrange your work materials to avoid constant tilting and twisting of your head.
Improper placement of your monitor can contribute to poor posture. The character size on the screen, for most applications, is about only one - eighth of an inch tall. If you are having trouble seeing the characters, it is natural for you to begin leaning forward. This can cause you to stretch the muscles of your neck and shoulders causing discomfort. To prevent this unnatural posture, you can position yourself closer to the screen or try using a larger screen font.
If are having difficulty reading the characters on the screen, you should schedule a thorough eye exam with your eye care provider.
When your neck and shoulder muscles begin to ache or cause you discomfort, you may tend to "droop" your shoulders. This can lead to increased muscle tension causing decreased circulation of blood in the shoulder and arm areas. To address this problem, try using a chair with adjustable armrests.
Armrests for VDT chairs are generally short, which allow you to move close to your desk without getting in the way. These types of armrests should also be adjustable for height and width.
When working with your VDT for prolonged periods of time without stopping, the muscles in your neck , shoulders and back tend to remain in the same position for an extended period. This static posture causes muscle tension and strain which can lead to muscular discomfort, aches and pain.
In addition to normal, scheduled work breaks, there are several different types of breaks you probably already take and don't even notice.
For instance, spontaneous breaks can include changing visual focus or getting a drink of water from a glass on your desk. Disguised pauses are times when you engage in a secondary task such as turning the page in a manual or answering the telephone. Work-conditioned breaks are those that are required by the work you are doing on your VDT (IE. waiting for a document or program to load). All these types of breaks and pauses help you avoid static postures which can result in discomfort.
Performing stretching exercises periodically throughout the day can also help you increase your circulation and relieve muscle tension. (see Neck and Shoulder stretching exercises).
*WARNING: If you are currently experiencing pain, or are under the care of a physician or other medical provider, or have any existing condition or injury, consult your Doctor before performing any stretching exercises.