How can I prevent shoulder and upper back pain from desk work?

Working at a desk can be a great way to earn a living, but it can also cause shoulder and upper back pain. This is especially true for those who spend long hours at a desk, typing away at a keyboard. Fortunately, there are some things you can do to prevent shoulder and upper back pain from desk work.

1. Adjust Your Chair and Desk

The first thing you should do is adjust your chair and desk to fit your body. Your chair should be adjusted so that your feet are flat on the floor and your thighs are parallel to the floor. Your desk should be at a height that allows you to keep your elbows close to your body and your wrists in a neutral position. It's also important to make sure your computer monitor is at eye level.

2. Take Breaks

Taking regular breaks is essential for preventing shoulder and upper back pain from desk work. Take a break every 30 minutes to stand up, stretch, and move around. This will help keep your muscles from getting too tight and help reduce the risk of pain.

3. Use Ergonomic Accessories

Using ergonomic accessories such as a wrist rest, a mouse pad, and a keyboard tray can help reduce the strain on your wrists, arms, and shoulders. These accessories can help keep your body in a neutral position and reduce the risk of pain.

4. Exercise Regularly

Exercising regularly can help strengthen the muscles in your upper back and shoulders, which can help reduce the risk of pain. Try doing exercises such as shoulder presses, rows, and pull-ups to help strengthen your upper body.


By adjusting your chair and desk, taking regular breaks, using ergonomic accessories, and exercising regularly, you can help prevent shoulder and upper back pain from desk work. For an even more comprehensive solution, try BLiiNK, an AI powered desktop app that helps computer users to avoid and reduce the negative impacts of computer usage.

© 2024 Bliinkai Inc. All rights reserved.