http://www.utsandiego.com/news/2012/feb/14/tp-conquer-neck-pain-with-good-posture/

 

CONQUER NECK PAIN WITH GOOD POSTURE

By Gunnar Mossberg

It is estimated that 70 percent to 80 percent of the population will at some time have neck pain that significantly affects their normal function.

A recent six-year review of the literature showed that neck pain is common in all occupational categories, and is more common among women than men. Studies have shown the prevalence of neck pain increases with age, peaking during the middle years and declines thereafter. Most people with neck pain do not experience complete resolution of pain and episodic recurrent pain is common, the studies say.

The cause of neck pain is often multifactorial, but as is true for low back pain, genetics can have a substantial influence. Although not one single factor has been shown to be a major influence on its own, poor computer work station design and work posture has been included as a risk factor.

As more and more people spend most of their days at a computer, pain in the neck, upper back and shoulders has become more prevalent, resulting from soft tissue and joint strain caused by faulty posture. Regular use of laptops and hand-held devices has increased the magnitude of this problem. Pain typically starts to develop when our shoulders and back get rounded or slouched, the head juts forward, and we reach up or forward with our arms. Continuously looking down or up may also lead to discomfort.

What may occur is that joints in our neck, back and shoulders become positioned away from their more comfortable resting position. This results in strain caused by excessive stretch or compression on joint tissues and related soft tissues, and certain muscles respond by contracting in an attempt to maintain postural balance.

A good ergonomic position at the computer is one where the knees are slightly lower than the hips, feet are on the floor or on a footrest, arms are positioned by your side with elbows bent to approximately 90 degrees with forearms horizontal, the trunk is vertical with a comfortable lumbar support, shoulders are positioned back, eyes are level with the top of the computer screen, and the distance to the monitor screen is such that you do not have to jut your head forward to comfortably read the text. With such a setup, we can sit erect and type longer with less effort.

Gunnar Mossberg, PT, MOMT, DPT, has practiced physical therapy in San Diego since 1982. He can be reached at gunnar@mossbergpt.com