Ten Tips for Relieving Shoulder Pain

The shoulder is a complex joint. It has the widest range of motion for any joint in the body, and is carefully held together by muscles and other soft tissues, such as tendons and ligaments. Because of the high mobility and immense complexity, this joint is very susceptible to discomfort and injury. One of the leading causes of shoulder pain is poor posture and overuse, often associated with everyday computer use. Try these ten tips for relieving shoulder pain.

1. Take a break. Make it a habit to stop your regular activity for a few minutes every hour. Get up from you chair and walk around. If you have non-computer tasks, spread these throughout the day to provide longer breaks from your computer.

2. Stretch the sore muscles. During your breaks, or even more frequently, stretch your shoulder muscles. Try these stretches recommended by the National Institute of Health, or these quick stretches.

3. Apply hot or cold compresses. Heat will increase blood flow to the area and relax tense muscles; do not apply heat to an inflamed area. For inflammation, cold packs can numb the pain and reduce swelling; do not to apply ice directly to the skin. Use this treatment no longer than 20 minutes at a time and only once an hour.

4. Adjust your chair. This is the foundation for good posture at your desk. First, assess the back rest of the chair. If it does not properly support your lower back, additional lumbar support may be needed. Next, change the height of the chair; your feet should rest flatly on the floor. Finally, lower the armrests in order to allow free, relaxed movement of arms and shoulders while using a keyboard or mouse.

5. Customize your work space. Shoulder pain is frequently caused by improper placement of keyboard and mouse. An adjustable tray can help place the keyboard at the optimum position slightly below elbow height, one to two inches above the legs. Place the mouse as close to the keyboard as possible, to avoid stretching to reach it. An ergonomically designed mini keyboard would allow the mouse to rest in the best position.

6. Re-situate your monitor. It should be directly in front of you at eye level. A monitor stand can provide the required height. The screen should only be 15 to 25 inches away from your eyes, so you don’t lean forward to read.

7. Try a phone headset. Frequent phone use can cause neck and shoulder strain, especially when holding the phone between your shoulder and ear. A headset can allow hand-free operation without the muscle strain.

8. Dock your laptop. It is impossible to achieve good posture while using a laptop. If you use a laptop for long periods of time, use a docking station that allows for the proper keyboard and monitor positions.

9. Build shoulder strength. Regular exercise can relax muscles and relieve stress. The National Research Center for the Working Environment used these five strength-building exercises to provide relief for shoulder pain.

10. Get medical advice. If your pain is related to an accident or fall; or if you also have chest pain, nausea, or shortness of breath, consult your doctor immediately.

Shoulder pain is often caused by poor positioning and overuse of the muscles. These ten tips can help restore proper posture at your office desk, relieve current discomfort, and prevent future injury and pain.

Choosing the right keyboard for you

You’ve probably heard that choosing the right keyboard is essential for ergonomic comfort. The fact of the matter is that the right keyboard (i.e. the one that fits your work space and style) can help you avoid stress-related injuries and be more productive at the same time. That said, you will need to consider several factors as you choose the most effective keyboard for you.

Tips for picking “the right” keyboard online

1. Evaluate your work area

Look at the surface space you have to work on. How much room do you actually have to house both your keyboard and your mouse? It’s important to keep the keyboard in the right position so you are not reaching to get to it and where your wrists are in a neutral (not bent or angled) position. Lastly, keep your mouse on the same height surface as the keyboard.

2. Think about what keys you really use

Think about how much you use all those extra keys on your keyboard. How often do you really use your 10 keys, arrow Keys, home keys? It may be that you don’t really need them, at least not regularly enough to prioritize them.

3. Consider your keyboard vs. mouse usage

Think about how much you use your keyboard in comparison to how much you use your mouse. Users who don’t use a their mice much can usually employ a keyboard with an Integrated Pointing Device, which cuts down on shoulder and hand pain as well as work space.

Those who use their mice frequently need to take care in not over-extending their arms too much when using mice. It might be wise to consider an Ergonomic Mini Keyboard to bring everything close together. If, however, you still need your 10 Key, then try a standalone 10 key to use when needed.

4. Try it out

If you really can’t quite decide, try to narrow it down to two keyboards and purchase both. Use our 30 day money back guarantee and try them both for a week and see which one benefits you the most. We won't even charge you a restocking fee if you don't like either of them.

Summary

The main goal is to assess your specific needs and find the keyboard that fits them and ultimately you. Be careful to maintain good posture, especially by not over-extending your reach for either your keyboard or your mouse usage. Finally, if you are not using those extra keys, switching to a Mini Ergonomic Keyboard may be the right decision for you, thus bringing in your work area so your mouse can easily be used without the extra reach.

Improper posture and lead to shoulder pain.

The Shoulder is a wonder combination of several joints that are connected with tendons and muscles for a wide range of motion of the arm. Pain in the shoulder region is due to various reasons. Most painful shoulder problems have a link with injured soft tissues, muscles, ligaments and tendons, rather than just bones. Pain in shoulder falls in three major categories namely Tendinitis, injury and Arthritis.

Shoulder pain is also caused by tumors, infection and nerve-related disorders. A tendon is a cord which connects muscle to bone or other tissue. The splitting and tearing of tendons due acute injury causes pain. Excessive use of the shoulder leads to inflammation and swelling of a bursa, known as Bursitis.

Treatment of shoulder pain depends on the injury and gravity of the injury. The shoulder joint is the prone to frequent dislocation and is referred to as shoulder instability. Technically, shoulder dislocation is referred to as Luxation and partial dislocation as subluxation.

Dislocation of the shoulder is treated by putting the head of the humerus back into the joint socket called the Glenoid Fossa of the scapula by manipulation and reduction (M&R) procedure followed by an X-ray study. The arm is then immobilized in a sling or a shoulder immobilizer device. Severe dislocation injures the surrounding tissues or nerves and is treated by surgery.

The Glenohumeral joint or the shoulder joint stability depends on a group of muscles called the Rotator Cuff. The Rotator Cuff muscles help shoulder stability and control during joint rotation. The Rotator Cuff Muscles include Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Sports that demand active and vigorous rotation of the shoulder joint often put these Rotator Cuff muscles under strain causing pain. Pain due to Rotator Cuff muscles strain can occur either due to tears of the muscles or inflammation

The Shoulder Joint is the area where the collar bones Clavicle and shoulder blades Scapula are connected. Pain in this region could be due to Ankylosis,Arthralgia, Cartilage Disorders, Infection, Shoulder Joint Dislocation, Shoulder Joint Capsule Damage, Acromioclavicular Arthritis, Bicipital Tendonitis, Rotator Cuff Tendonitis, Subacromial and Subdeltoid Bursitis. There are three common problems associated with shoulder pain namely, Instability, Subluxation, OveruseandArthritis Degeneration.Instability is a condition where the joint is completely out of position and subluxation is partial dislocation.

Arthritis is a painful inflammatory condition in the joint region. Osteoarthritis is the most common type of Arthritis. Rheumatoid Arthritis, Psoriatic Arthritis and Septic Arthritis caused by infection, Gouty Arthritis caused by Uric Acid deposits in the joint region and Pseudogout, caused by deposition of Calcium Pyrophosphate crystals also cause painful inflammation. Periarthritis, Adhesive Capsulitis, also popularly known as frozen shoulder also cause chronic pain in the shoulder. Physical therapy is useful as a treatment option for people with shoulder pain.

Physical therapy includes daily walking and stretching exercises. Traction and massage of joints enhance joint mobility and flexibility. Information regarding the treatment options can be obtained from a doctor based on the signs of the disease. Investing in a back support for your chair can alleviate shoulder pain.

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5 Tips for Keyboarding Health

Keyboarding can lead to problems such as carpel tunnel syndrome or contact stress if done improperly for a long period. Use these tips to reduce the possibility of hand and arm aches and pains.

Number 1
If you are left handed, use a left-handed keyboard. Using the key pad by crossing or turning your hands is not ergonomically healthy.

Number 2
The keyboard should be placed directly in front of you at a height that you do not have to keep your arms angled from your elbow to your wrists.

Number 3
Use a wrist rest pad these are found to help support your wrist at the proper position for extended amounts of time. This helps you avoid contact stress by keeping your arms away from the edge of your desk.

Number 4
Choose a keyboard that can be height adjusted. This helps if you need only to raise or lower your keyboard just a little.

Number 5
Maintain a neutral position of your wrist and hands at all times.

Your keyboard is only a part of this you must have the right knowledge and tools to keep up healthy keyboarding.

Is Your Desk a Good Fit For Ergonomics and Productivity?

When it comes to your desk one size certainly does not fit all. Let’s face it, we all come in different shapes and sizes and what fits one may not necessarily fit another person. Is like going over to Grandma’s and trying on her clothing at the age of seven. Even a seven year old knows that Grandma’s cloths are not going to fit. Your desk and office equipment you use is no different. For optimal ergonomics and productivity, your desk, chair, and equipment should be designed and arranged so that it suits your body and the work you do.

When you are sitting at your desk ask yourself whether or not it is adjusted right to match your build. Also determine whether it is ergonomically designed to allow for adjustment. There is no one-size-fits-all desk, so you need to pick a desk that can be adjusted to suit you and your work habits.

A well adjusted desk allows your legs to move freely around without colliding into other objects. The height of the desk should be such that it has room beneath the desktop to allow your knees plenty of space. If your desk is too high and cannot be lowered then consider getting a footrest so that your legs will be comfortable and not have to dangle in the air.

Also be sure to keep the area under you desk clutter free. When the area underneath your desk is uncluttered your legs will be unrestricted; thus, minimizing pain in the ankles and joints. To reduce the probability of injury you can also get an organizer.

An organizer keeps all your documents and electronics in an easy to reach and out-of-the-way location. I often see a lot of desks that look as though they just got hit with a tornado and I wonder how one ever functions productively in such an environment.

A good fit between you and your desk will do wonders for your productivity. You can find things that much faster and avoid needless bumps and bruises caused by clutter underneath your desk. You can save yourself tons of headaches by keeping your desk ergonomically friendly.

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What’s Different About Alternative Ergonomic Keyboards?

If you’ve spent hours and hours using a keyboard without relief, you know just how much strain it can place on your hands, wrists, and upper body. Most traditional keyboards have their design with little thought to ergonomics. That has changed with the arrival of alternative ergonomic keyboards.

These alternative ergonomic keyboards have been designed not only for functionality but also to help maintain the upper body including the arms, wrists, and hands in a neutral position. This neutral position reduces stress and strain on muscles tendons, and nerves to eliminate possible injury from repetitive stress of using a keyboard. The different designs of the alternative ergonomic keyboards help the user to change their posture to a more neutral and comfortable position. For example, a split keyboard is designed to straighten the wrists by increasing the distance between right and left keyboard sides or by allowing the rotation of each half of the keyboard to position it so it is aligned properly with the forearm. Another keyboard design is the tented keyboard.

A variation of the split keyboard, each half is tiled up thus reducing the rotation of the forearms. Still another type of keyboard design allows the user to raise the front edge of the keyboard. This provides you with a backward slope that straightens the wrist in a more neutral position.

Perhaps one of the most popular alternative ergonomic keyboard designs is that of built in wrist or palm rests. Some researchers question whether these increase the pressure on the wrists or interfere with typing. Still there are those who much prefer a keyboard with wrist rests.

When you try a new keyboard give yourself enough time to adjust to the differences. Once you try it for a few days you’ll know the usefulness of ergonomics on your keyboard.

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Why Left Handed?

If you’re one of the many people considering making the switch to a left handed keyboard, it could be a very wise choice, especially if you spend hours each day using your keyboard. Left handed keyboards have a different layout design than the traditional style keyboards.

These layout changes help to create an efficient ergonomic keyboard. There’s one major change that contributes to the improvements. Traditionally keyboarders spent a lot of time using the numeric keypad. Thus, it was conveniently placed on the right side of the keyboard. Today, most people using a keyboard don’t spend a lot of time with the numeric keypad.

Left handed keyboards have moved the numeric keypad to the left side of the layout. This allows users to place their mouse closer to the alpha keypad. Closer positioning of your mouse helps to promote straight, inline positioning of your forearms, wrists, and hands. This neutral position helps keep tendons, nerves and blood vessels in this area from being compressed.

Compression occurs with many keyboard users. This compression causes what is known as Repetitive Stress Injuries. The main symptoms of Repetitive Stress Injuries include numbness of the fingers, tingling, and pain in the wrists continuing up the forearm or down through the hand. The pain can be chronic and often requires medical treatment. Left handed keyboards can help to prevent this type of injury.

Another popular layout of the left handed keyboard is to remove the numeric keypad and replace it with a touchpad. Since the touchpad performs every function of the mouse, you can get rid of your mouse. Not using a mouse will eliminate the awkward positions occurring when you go from keyboard to mouse and back. You also won’t have to worry about placing your mouse close to your keyboard as the touchpad is built right into your keyboard. So it is not only ergonomic efficient, it is also a space saver.

If you are a constant keyboard user you may not even realize the stress you’re placing on your wrists and hands by using a traditional keyboard. You also may not realize just how much time you spend on a keyboard. At work and at home the computer has become a major part of everyday life. That tired achy feeling, or the tingling could be a big warning sign that you’re damaging the nerves and tendons in these areas. Switching to a left handed keyboard is a wise choice to help prevent further damage.