3 Habits Office Workers With Neck and Shoulder Pain Should Avoid

Massage and relaxation can only bring short-term relief but cannot solve the root cause of the problem.

(fizkes/Shutterstock）

Do you often have sore shoulders and neck due to phone use, computer use, or sitting for long periods? Many think they only need to relax their shoulders and neck to relieve stiff neck muscles. But that’s not all. According to some experts, massage and relaxation can only bring short-term relief but cannot solve the root cause of the problem.

The cervical spine in the neck consists of seven vertebrae stacked on each other, making the neck very flexible and allowing it to rotate in all directions. These vertebrae also contain critical spinal nerves and extended nerve roots. Compression of these nerves may cause back or arm pain, numbness, and weakness. If you only feel a tight and stiff neck, it may not be severe enough to cause a nerve problem; the muscles around the neck may simply be too tight.

There are many muscles around the neck, most of which are connected to the neck or back from the back of the head. When the muscles in the upper back are too tense, the tension extends upward to the neck and causes stiffness. Therefore, there is no noticeable improvement despite massage.

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For office workers, sitting in front of a computer for a long time often causes shoulder and neck pain due to incorrect posture. A physiotherapist in Taiwan, Mr. Fuyong Chang, shares on his online program several commonly overlooked improper habits.

1. Unconscious Shrugs

If the height difference between the desktop and the chair is too significant, when you raise your hands to work on the desktop (like while using the computer), your shoulders will be shrugged up, making your muscles unable to relax. The posture to avoid shoulder shrugs should be the hands naturally hanging down on the sides of the body, the forearms raised, and the back arm at an angle of 90 degrees so that the shoulders and neck can be relaxed at work.

2. Leaning on Elbows

In your daily life, you can check whether your elbows are often leaning on things, such as on the desktop, the armrests of chairs, or sofas; these actions unconsciously cause shoulder shrugs.

3. Excessive Head Bowing

Excessive bowing of your head to look at cellphones and computer screens can also cause muscle tension in the neck and upper back. For example, if you sit down to look at your cellphone and place it at the level of your navel and maintain this position for as little as 10 minutes, you will overload your muscles and cause discomfort in your neck.

Mr. Chang suggests that when looking at the cellphone, it should be placed at a height between your chin and chest. This can reduce the burden on your neck. However, be careful not to hold your phone at eye level, as this requires you to raise your arms, which can cause shoulder pain if you continue in this position for a long time.

Leading Causes of Shoulder and Neck Pain

The weight of the human head is about one-10th of the body weight, and only relying on the neck muscles is not enough to support the head. You need other muscles, such as the lower back and abdominal muscles, to help compensate.

In an online program, Dr. Huang Amin, a Chinese and Western physician in Taiwan, mentioned that many office workers’ shoulder and neck pain is not caused by excessive tension but rather by weakness of the shoulder and neck muscles.

He suggests strengthening the cardiorespiratory function and core muscles through exercise. This can solve the problem of upper back muscle weakness so that the back muscles can help the neck support the head.

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However, Dr. Huang reminded us that if shoulder and neck pain is caused by conditions such as cervical spondylosis, nerve pain, or muscle inflammation, it is necessary to consult a medical professional for further treatment.

Traditional Chinese Medicine Treatment

Traditional Chinese medicine (TCM) practitioners can treat neck and shoulder pain through acupressure and Chinese herbal medicine. Dr. Hu Naiwen, a TCM practitioner at the Shanghai Tongde Chinese Medicine Hall in Taipei, taught viewers on a New Tang Dynasty Television (NTDTV) program that pressing on the Fengchi (GB20), Jianjing (GB21), and Chize (LU5) acupoints can soothe the muscles of the shoulder and neck, and help improve blood circulation.

Fengchi (GB20): in the depression between the two great tendons, below the occipital bone behind the ear and above the hairline. Designed by The Epoch Times

Jianjing (GB21): at the middle point between the Dazhui (GV14) and the highest point of the shoulder. Designed by The Epoch Times

Chize (LU5): above the cubital crease, in the depression, one finger’s length inward from the radial side of the arm. Designed by The Epoch Times

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TCM practitioners have found that the human body has a meridian system, a channel for energy transportation, and the internal organs are connected to various body parts through the meridians. Some of the points on the meridians with a particular function are called acupoints, and stimulating the corresponding acupoints through acupuncture and massage can treat the diseases of the corresponding internal organs.

The Chinese herbal remedies Pueraria Lobata Decoction and Cinnamon Twig Plus Pueraria Lobata Decoction relax the muscles, which is helpful for sore shoulders and necks and can also be used for sore muscles after exercise.

Some herbs mentioned above may sound unfamiliar, but many can be found in health food and Asian grocery stores. However, as each person’s health condition differs, please consult your physician for specific treatment options.