Why our shoulders hurt at work
Sitting in front of a computer for hours on end is tiring... but not just for the mind! Many people experience shoulder pain, without necessarily making the connection with their posture or work equipment.
In fact, several studies have shown that working for long periods in front of a screen in an unsuitable position greatly increases the risk of shoulder and neck pain. One study indicates that more than 4 out of 10 people in a computer office environment suffer from this.
Too much sitting, too much stiffness, too much tension
When working on a computer, we often adopt a fixed posture: shoulders raised, back hunched, head tilted. The result? The muscles around the shoulder, especially the trapezius (the large muscle that connects the neck and shoulder blade) and the deltoid (which forms the curve of the shoulder), are under constant tension. This tension eventually causes pain and even more serious problems in the long term.
In addition to posture, other factors come into play:
- A mouse that is too far away or a poorly positioned keyboard,
- A screen that is too high or too low,
- Stress or mental pressure at work.
These factors all increase feelings of fatigue and the perceived "weight" on one's shoulders.
What science says about solutions
The good news is that there aresimple and effective solutionsto prevent these pains, validated by scientific research.
- Review the layout of your workstation: adjust the height of your chair, move the mouse closer, align the screen with your eyes... Researchers have proven that these simple changes reduce pain within the first few weeks.
- Take breaks and move around: interrupting sitting regularly, stretching your arms, and moving your shoulders, even briefly, helps relax your muscles and limit chronic pain.
- Do some light exercise: some studies recommend simple exercises to strengthen the upper back and shoulders, such as small arm raises or targeted trapezius contractions.
- Change your posture regularly: using a sit-stand workstation, or even a mobile keyboard, can improve overall comfort and reduce tension in the shoulders and neck.
Ergonomics is not just about comfort
A well-adjusted workstation isn't just about being more "comfortable." It also allows you towork better, longer, and without pain. A large analysis combining several studies has shown that ergonomic adjustments reducethe risk of shoulder or neck pain by approximately36%.
And for companies, it's a profitable investment: fewer sick days, greater comfort, and healthier employees.
A few simple tips you can start using right now
- Keep your elbows close to your bodyand your shoulders relaxed.
- Position your screen in front of you, at eye level.
- Take an active break every hour: stand up, stretch your arms, move your shoulders.
- Consider an ergonomic keyboard and mouse, or an adjustable workstation.
- Install an ergonomic shoulder cushion to support your arm and/or forearm at night. This cushion can also relieve shoulder and neck tension when sitting on your sofa at home.
Bibliography
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- Andersen LL et al. (2011).
- Ariens GA et al. (2000).
- Argus M et al. (2023)
- Dennerlein JT & Johnson PW (2006).
- Thorud HM, 2012
- Oha K. et al. (2014)