Computers Can Be a Pain in the Neck
Computer Neck Pain – by Vancouver Chiropractor Dr. Laura Gronkjaer
We are spending an increasing amount of our time on computers, often staring at a desktop screen all day at work, and then pulling out the laptop at home. While computers have brought a lot of conveniences to our lives, our posture often suffers and we certainly aren’t moving as much as we should be when we’re stuck at a computer. This results in neck and upper back tension that can become quite chronic. There are a few key factors to consider when attempting to get rid of this nagging tension, which include computer ergonomics, stretching, and treatment.
Electra Health Floor Chiropractor, Dr. Laura Gronkjaer Treats Computer Neck Pain
Open 7 days a week from 8 am to 8 pm
How your computer station is set up will make a big difference over time if you are logging in a lot of hours. Your screen should be at eye level and directly in front of you, so that you do not have to bend or turn your head to see it. Your keyboard should close enough to you so that you can reach it while still having your elbows at your sides (either pull the keyboard towards you on a keyboard tray, or slide your chair close enough under the desk). The keyboard should be at a height so that your elbows are bent at just over 90 degrees while the elbows are at your sides and your shoulders are hanging naturally. The mouse should also be at the same height and distance from your body as the keyboard; place it on the keyboard tray too if there’s room. Your don’t want to have to hike your shoulder up to reach for the mouse, as this will start to create tension in the upper part of the trapezius muscle, the area we often think of when we are “carrying tension in our shoulders”.
Computer Neck Pain – Stretching
Stretching is also helpful, and should be done throughout the day. Try to take a break once per hour for a minute of stretching. Stretch the pectoralis muscles which are the chest muscles that often become tight when our shoulders are rounding forward with computer posture. To stretch both at the same time, stand in a door frame with your forearms along the frame and your elbows at shoulder height. Lean forward and hold for 30 seconds; you should feel a stretch at the front of your shoulder and in the upper part of the chest. Another great stretch is a chin tuck, where you slide your head backwards and tuck the chin slightly downward, feeling a gentle stretch at the base of the skull. Hold for 5 seconds, release, and repeat 5 more times.
Downtown Vancouver Chiropractor, Dr. Laura Gronkjaer
Electra Health Floor – 604-685-4325 (HEAL)
Graston treatment is also efficient at eliminating the myofascial adhesions that contribute to chronic tension. Whenever the body is under physical stress, either from an injury or a repetitive task (like using a mouse 40 hours a week!), myofascial adhesions can form, restricting range of motion and increasing tension in the muscles and fascia. Graston works to eliminate these adhesions and thus can help break the chronic cycle of restriction of motion and muscle tension. For more information on how Graston works, click here.
Dr. Laura Gronkjaer is a chiropractor at Electra. She uses gentle techniques to align the spine, and also uses Graston to treat chronic tension in muscles. Many of her patients work downtown and spend too many hours stuck at a computer. Over the years she has discovered efficient ways to treat chronic neck and upper back tension by treating both the spine and the muscles.
Downtown Vancouver Computer Neck Pain Treatment
Chiropractor, Dr. Laura Gronkjaer – Electra Health Floor
Open 7 days a week from 8 am to 8 pm