Tips for shoulder complaints

Do you suffer from shoulder pain at work? We have selected 10 tips for you to reduce or prevent those annoying shoulder complaints.

1. Keep the mouse on the desk.

Even though a mouse is not usually heavy, incorrect use can still cause shoulder pain. If you frequently lift and move the mouse, it can cause irritation, especially if you repeat this movement multiple times a day. Adjust your mouse so that you can reach anywhere on your screen with small movements. Make sure you don't have to keep lifting the mouse.

Do not lift the mouse
Increase sensitivity
Make small movements

"Adjust your mouse so you don't have to keep lifting it"

2. Do not set the desk too high.

A desk that is too high forces the hands/arms to be placed higher. This impacts the shoulders, which are forced into a more cramped position. As a result, you will experience shoulder pain more quickly. Therefore, ensure the desk is adjusted correctly. Your arms should be able to form a minimum angle of 90 degrees while resting on it.

Do not set the desk too high
Arms at 90°+
Keep shoulders relaxed

"A desk that is too high forces the shoulders into a cramped position"

3. Use a keyboard without a numeric keypad (right-handed use).

The problem with a numeric keypad on a keyboard is the size of such a keyboard. This prevents the mouse from being placed close to the body. If the arm constantly has to reach far to operate the mouse, this puts extra strain on the shoulder. A painful shoulder is the result. If you like working with a numpad, use a separate numpad that you can place to the left of the keyboard or swap with your mouse.

No numeric keypad
Use a separate numpad
Centre the spacebar in front of you

"Use a compact keyboard so you can mouse close to your body"

4. Place your laptop at a healthy height.

Laptops are increasingly replacing desktop PCs. They are mobile, so you can work anywhere with them. There's one problem: they are disastrous for your posture. The screen is too low, causing you to automatically hunch over. Neck down, shoulders hunched. This puts pressure on the shoulders and neck, areas where users often start to feel aches. Use a laptop stand and work with an external keyboard and mouse.

Use a laptop stand
Use an external keyboard
Use an external mouse

"The laptop has one problem; it's disastrous for your posture"

5. Regularly change your working posture.

A prolonged static posture causes the body to stiffen. This is due to the simple fact that there is no such thing as a good static posture. You need to move. Try to keep moving in a healthy way. Do some stretching exercises or walk over to a colleague. Try to make this a routine to make it easier to maintain.

Move sufficiently
Do stretching exercises
Take mini-breaks

"Try to keep moving in a healthy way"

6. A well-rested body works better.

Fatigue affects your vision. You have more difficulty focusing on certain things, making them appear blurrier. The consequence of this is that you tend to move further forward. You hunch your shoulders and tilt your neck forward. This puts increased pressure on the muscles, which can lead to painful shoulders or a painful neck. Get enough sleep, ensure a well-lit workspace, and increase the readability of your screen when necessary.

Get enough sleep
Ensure sufficient light
Improve readability

"Ensure a well-lit workspace and increase the readability of your monitor and documents"

7. Improve the readability of your documents.

Documents lying flat on the desk are not good for your posture. It is virtually impossible to read them from a healthy posture. So you lean forward, sit in an uncomfortable position, and as a logical consequence, experience pain in your neck, back, and shoulders. Make sure your documents are in front of you and slightly elevated at a readable angle. You can use a stack of books, but the best solution is a document holder.

Centre your documents
Place them higher
Improve the viewing angle

"Documents lying on the desk cannot be read from a healthy posture"

8. Do not clamp the phone between your neck and shoulder.

When on the phone, you often need to make notes or look things up on your computer. What do you do with your phone then? You clamp it between your neck and shoulders, of course! No, of course you don't. Such a cramped posture puts pressure on your body and causes pain. Just hold the phone in your hand. However, if you often need both hands, it's even better to use a headset.

Use a headset
Hold your phone in your hand
Put your phone on speaker

"Clamping the phone between your neck and shoulder creates a cramped posture"

9. Take regular mini-breaks (every 30-40 min)

It is not healthy to sit for long periods. The body is simply not built for it. Prolonged sitting has a detrimental effect on the entire body. So what's the best thing to do? Stand up, move, walk a little. There are plenty of useful activities you can think of that require you to leave your workstation for a moment. Think of a walk to a colleague to discuss something, or a toilet break.

Regularly change tasks
Walk a little
Alternate sitting with standing

"Prolonged sitting has a detrimental effect on the entire body"

10. Ensure a well-lit workspace.

In a poorly lit workspace, the temptation to adopt a bad posture is much greater. Reading documents is harder, and writing also requires more concentration. You lean forward, which leads to an unhealthy posture and annoying aches. A well-lit workspace not only improves posture, but you are also more productive, in a better mood, and less likely to get sick.

Min. light intensity 800 Lux
Use a desk lamp

"A well-lit workspace increases productivity, improves mood, and reduces the chance of getting sick"