This article is a translation of the following Japanese article:
Original: デスクワークで肩こりになる原因と改善方法｜つらい肩の痛みをラクにする対策
After long hours of desk work,
✔ My shoulders feel heavy and stiff
✔ My shoulders hurt and I can’t concentrate on work
✔ My neck and back feel tired
…Are you suffering from such “stiff shoulders”?
In fact, stiff shoulders are often caused by a combination of factors such as the work environment, posture, and lifestyle habits, rather than just “muscle fatigue,” and if left untreated, it is a symptom that tends to become chronic.
This article provides an easy-to-understand explanation of the causes of stiff shoulders due to desk work and how to improve it from today.
Author: “Stiff shoulders tend to be something that can’t be helped because of your age, but in reality, it can be improved with a few changes to your lifestyle and work environment.”
What is stiff shoulders? First, the basic mechanism
One of the causes of stiff shoulders is that the muscles around the shoulders and neck become tense, resulting in poor blood circulation and the buildup of fatigue substances.
Especially when working at a desk, you often work while sitting in the same position, which causes your muscles to be in a constant state of tension, which can easily cause stiff shoulders.
Main causes of stiff shoulders due to desk work
① Poor posture for a long time (slouching, hunching, etc.)
Continuously staring at a computer screen causes your head to move forward, putting strain on your shoulders and neck. The head weighs approximately 5 to 6 kg, and the more it sticks out, the more strain it places on its muscles.
Author: “Even if you arch your back a little, your shoulder muscles will continue to work hard.”
② Continuing to stay in the same position reduces blood circulation
If you sit for long periods of time and your muscles remain tense, blood flow becomes poor and fatigue substances accumulate in your muscles. This is a major cause of stiffness and weight.
③ Muscle imbalance/weakness
If the muscles around the shoulders, back, and supporting the shoulder blades are weak, the ability to maintain posture will be reduced.
This imbalance is one of the causes of chronic stiff shoulders.
④ Eye fatigue/stress
Eye fatigue and mental stress caused by staring at a computer screen for long periods of time can cause tension in the muscles around the neck and shoulders, worsening stiff shoulders.
Author: “On days when you have severe stiff shoulders, don’t your eyes also get tired? In fact, both are often connected.”
You can do it right away! How to improve and prevent stiff shoulders
① Change your posture frequently (move once every hour)
If you stay in the same position for a long time, muscle tension and blood flow will decrease.
Stand up once an hour, roll your shoulders slightly, and move your shoulder blades to stimulate blood flow.
Author: “Even if you think it’s too much of a hassle to leave your seat,” moving for just a minute or two will make a huge difference in your burden.
② Be aware of the correct way of sitting and posture
Key points for correct posture:
- Stretch your back
- Relax your shoulders
- Place the soles of your feet firmly on the floor
- The monitor should be at eye level
Being conscious of not bending forward or hunching unnaturally will reduce the burden on your shoulders.
Author: “Rather than thinking about whether your posture is good or bad, try to be conscious of how much stress you don’t put on your muscles.”
③ Easy stretches you can do at the office
Stretching for stiff shoulders is very effective and can be done even in front of your desk. Some of the stretches supervised by a physical therapist include ones that move the area around the shoulder blades.
Example:
- Stretching to bring the shoulder blades together
- Neck stretch by slowly tilting the neck
- Stretch to open the chest
Author: “Even with simple movements, your muscles will relax and blood flow will improve, making you feel lighter.”
④ Review of eye breaks and display environment
Eye strain can also lead to stiff shoulders, so it is effective to look into the distance every 20 to 30 minutes, use a blue light filter, and adjust the brightness of your monitor.
⑤ Improve muscle strength through moderate exercise
Incorporating walking and light exercise into your daily routine will help strengthen the muscles that support your posture. This is also effective in preventing stiff shoulders.
Author: “If you don’t have time to exercise after work,” try starting by walking one station during your commute.
Coping methods other than self-care (if necessary)
If your stiff shoulders become chronic and do not improve, or if you experience severe pain, one option is to consult an orthopedic surgeon or physical therapist. Treatments that improve blood flow and relieve muscle tension, such as acupuncture, may be effective.
Summary｜Stiff shoulders can be improved by taking measures! First of all, what you can do from today
Stiff shoulders caused by desk work
- Long-term posture
- Muscle tension
- Poor posture
- Eye fatigue
etc. are involved.
However, stiff shoulders can be improved and prevented by making small changes in daily life.
Author: “Stiff shoulders are often thought to be normal, but with the right measures, you can make a big difference. Start with small habits.”
