According to experts at University Medical Center Hospital HCMC, facility 3, the cause does not necessarily come from overexertion but is often a consequence of many hours of maintaining a little-changing posture, bowing or reaching forward, shoulders stiff and arms constantly operating with keyboards and computer mouse.
To limit this situation, reasonable workspace arrangement plays an important role. The computer screen should be placed at eye level, helping the head and neck maintain a natural posture. Shoulders need to be relaxed, back with a support point, elbows placed near the body, while the keyboard and mouse are in a comfortable range to reduce pressure on the neck and shoulders.
Experts also note that there is no ideal posture to maintain continuity throughout the day. Even when sitting properly, muscles can still be tense and tired if the body is less active. Therefore, workers should actively stand up and walk around, change positions or perform some other tasks after each certain working period instead of waiting until pain appears to rest.
In addition, gentle exercises also help relax the muscles of the neck, shoulders and upper back. Simple movements such as rotating shoulders, pulling shoulders back, tilting heads to the side, or rotating the neck in a comfortable range can help reduce muscle strain and improve blood circulation.
However, exercise should be done slowly, avoiding trying to stretch excessively or suddenly rotate and bend the neck because it can increase the risk of injury. If symptoms such as increased pain, dizziness, numbness or pain spreading down to the arm during exercise appear, the patient should stop exercising and monitor their health condition.
According to experts' recommendations, changing work habits, taking reasonable breaks and maintaining regular exercise are simple but effective measures to help reduce neck and shoulder pain caused by prolonged sitting. In case the pain is prolonged, increasingly serious, affecting sleep or accompanied by signs such as weak hands, reduced grip, loss of balance or appearing after injury, patients need to go to a medical facility for examination and determination of the cause.
