Many of my clients work with computers, and spending long hours staring at a screen or maintaining the same posture at a desk often leads to that familiar sensation of a stiff neck or heavy shoulders. I’ve recently taken up video editing, and it’s easy to get lost in it for hours, so I’ve realised I need to be mindful of these effects myself. In modern society, the demands of work and daily habits often place strain on neck and shoulder muscles, leading to chronic discomfort. Today, I’ll explain why neck and shoulder tension happens, and offer solutions for improvement!
Why the Neck and Shoulders are Prone to Tension
The neck and shoulders bear a significant load by supporting the head, which typically weighs about 5kg. To manage this, the neck and shoulder muscles take on a considerable daily burden. Holding a static posture for extended periods impedes blood flow, making it difficult for muscles to receive oxygen and nutrients, leading to fatigue. Stress and tension can also exacerbate muscle sensitivity, making the neck and shoulders feel even more strained.
The Impact of Desk Work
Prolonged desk work creates a harsh environment for the neck and shoulders, especially when using a computer. It often leads to a forward-leaning posture or slouched position, which forces the neck muscles to support the head unnaturally, concentrating strain on the neck and shoulders. A fixed forward gaze keeps the neck and shoulder muscles in a tense state, contributing to discomfort. Furthermore, poor circulation is a significant issue during long desk hours. Sitting restricts blood flow, causing a build-up of fatigue-related compounds in the muscles, which leads to stiffness and pain.
The Role of Eyesight
Eyesight is closely related to neck and shoulder tension. Prolonged use of digital devices strains the eyes, leading to eye fatigue, and can cause us to unconsciously tilt our heads forward to compensate for poor vision. Eye fatigue also tightens the facial muscles, which can affect the neck and shoulders, further exacerbating tension and stiffness. Managing vision health is essential in preventing these issues, so it’s beneficial to rest the eyes in nature or to pay attention to nutrition on your days off.
The Connection to Chewing Habits and the Jaw
Chewing habits also have a significant impact on neck and shoulder discomfort. Biting only on one side or unconsciously clenching can put undue stress on the neck and shoulders, creating muscular imbalance and tension. Additionally, the muscles in the jaw, neck, and shoulders work together, so any issues with the jaw can lead to chronic stiffness in the neck and shoulders. Are you mindful when you eat? Do you remember what you had yesterday? Making mealtime a moment to care for yourself—considering your chewing habits and focusing on fully chewing and swallowing—can make a difference. You’ll enjoy the flavours even more, too.
Nutritional Support During Meals
Nutrition plays a crucial role in reducing tension in the neck and shoulders from within. Incorporating the following nutrients can help maintain muscle health and reduce tightness:
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Anti-inflammatory foods: Foods rich in omega-3 fatty acids (e.g., flaxseeds, chia seeds, walnuts) help alleviate muscle tension by reducing inflammation.
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B vitamins: Vitamins B1, B6, and B12 support nerve function and help alleviate neck and shoulder tension. It’s beneficial to incorporate legumes and whole grains regularly.
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Magnesium: Essential for muscle relaxation, magnesium can be obtained from foods like spinach and almonds.
Regularly incorporating these nutrients can help keep muscles healthy and reduce discomfort.
Remedies Through Exercise: The Importance of Stretching and Exercise
To relieve neck and shoulder discomfort, regularly practising stretching and strength training is essential. Flexible muscles improve blood flow and reduce stiffness.
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Shoulder blade stretch: Bringing the shoulder blades together slowly, or gently tilting the neck to the sides, promotes blood flow in the neck and shoulders.
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Neck forward and backward movements: Slowly tilting the head forward and back can help release neck muscles.
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Shoulder rotations: Rotating the shoulders backwards activates the shoulder blades, helping to loosen the muscles.
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Core training: When the core is stable, it naturally supports proper posture, reducing strain on the neck and shoulders. Incorporating core exercises like planks and side bridges can be beneficial.
These stretches can be done in short intervals throughout the day, so try incorporating them into your daily routine. I also offer more stretches and exercises on my page, so do make use of them!
Additionally, applying a warm towel to the neck and shoulders can ease muscle tension and improve blood flow. A good habit is to warm up your neck and shoulders in a bath or shower as well.
Lifestyle Adjustments for Prevention
Reviewing daily habits is crucial in preventing neck and shoulder discomfort. Maintaining a balance of nutrition, sleep, and exercise forms the foundation of well-being and can address the root of these issues. Adjusting the height of your desk and chair at work to enable a naturally good posture also aids in prevention. Creating a boundary between work and personal time, avoiding smartphone use before bed, and doing light stretching instead helps ensure quality rest. Listening to your body and choosing what to eat accordingly will also positively influence your health. These small daily efforts can make a real difference to your body’s health.
If you ever have concerns, feel free to reach out! Here’s my direct LINE link. I provide answers to questions through my articles, so stay tuned.
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