Black and white photo with woman from behind with view of shoulders and head, holding her right shoulder up with one hand and a red circle indicating a point of pain there - SANTERGO
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Christoph Hohl

Office Strain: The Silent Epidemic of Shoulder Pain and Tension


In the bustling world of office work, where screens glow and keyboards clack, a silent epidemic lurks among the offices and conference rooms: shoulder pain and tension. For many professionals, the daily grind of sitting at desks and staring at screens takes a toll, manifesting in stiff, aching shoulders that beg for relief. If you’re nodding in recognition, feeling the weight of office-induced discomfort, fear not. This comprehensive article will dissect the origins of shoulder strain in the office, offer practical solutions for relief, and explore preventive measures to keep pain at bay.


The Office Dilemma: Shoulder Pain Unveiled

1. The Perils of Prolonged Sitting:

An office worker is sitting at an angle on the office chair, exhausted and has one arm on the floor. He does not look happy and is in physical and mental pain from the pressure of work - SANTERGO


In the modern office landscape, hours melt away as workers remain tethered to their desks, engrossed in tasks that demand their undivided attention. The consequence? Prolonged periods of sedentary behavior that wreak havoc on posture and musculoskeletal health, particularly in the shoulders.


2. Screen-Centric Stressors:

an Asian and an African-American woman look at a screen and are visibly tired - SANTERGO


From the glow of computer monitors to the glare of smartphones, screens dominate the office environment, casting a digital spell that beckons workers to immerse themselves in the virtual realm. Yet, with this immersion comes a litany of screen-induced stressors – strained eyes, tense shoulders, and a creeping sense of unease that settles in the mind and body.


3. The Tyranny of Repetitive Motion:

Young African office worker sits frustrated in front of the computer and wonders why he has to repeat the work. He throws his hands up in the air - SANTERGO


The world of office work often involves a repetitive dance of keystrokes and mouse clicks, a choreography that strains the shoulders with every movement. Over time, this continuous strain causes the muscles in the shoulders and neck to harden and cause pain. The cumulative strain of these repetitive actions can lead to muscle imbalances, inflammation and discomfort that affect the entire body. From the shoulders and neck, this discomfort can also spread to the head, back and further down the body if not treated in time.


4. Posture, Perfection, and Pain:

Young man with a beard sits hunched over on an office chair in front of his computer screen and is exhausted. He has his hands under his chin and his head resting on them. You can also see a keyboard, headphones and a laptop on the office table - SANTERGO


The pursuit of productivity often comes at a price – the sacrifice of proper posture on the altar of efficiency. Slouched shoulders, craned necks, and hunched backs become the silent symbols of office dedication, but beneath the veneer of productivity lies a hidden truth: poor posture breeds pain.


5. The danger of the “banana” posture:

Crooked woman sitting in front of the laptop bends her back like a banana and puts her head too far down. She is sitting cross-legged on the floor with the laptop on her legs, typing and looking at the screen - SANTERGO


Lingering in a seated position in front of a screen can lead to the gradual development of a “banana” shaped posture, where the back rounds and the shoulders slump forward. This unhealthy posture, which is often adopted unconsciously, can lead to overextension of the head if it is bent too far towards the screen. However, this seemingly comfortable position, which is maintained for hours on end, harbors dangers: Unpleasant tension soon becomes noticeable, which can manifest itself as stiff shoulders, a sore neck and even headaches.



Decoding Relief: Strategies for Soothing Shoulder Strain

1. Ergonomic Enlightenment:

A person standing and a person sitting at an ergonomic workstation. The man sits on a ball, the woman stands at a high office desk. Both use a wrist rest for the keyboard and mouse - SANTERGO


  • Adjustable office chair:

Invest in an adjustable office chair with at least adjustable seat height and backrest. Ideally, the chair should also offer seat tilt and backrest height adjustment as well as height-adjustable armrests to take the strain off your shoulders.


  • Ergonomic keyboard and mouse:

Place the keyboard close to the body and use wrist rests to reduce strain on the wrists. An ergonomic mouse can also help minimize tension.


  • Optimal screen position:

Adjust the screen to the correct height, with the top edge of the screen about 2 cm below the center of the eye. Touch the screen with an outstretched arm to ensure the correct distance.

The screen should be positioned directly in front of you to avoid unnecessary twisting or bending of the body. When using two screens, the main screen should be positioned centrally in front of you.


  • Support for the arms:

Make sure your arms have adequate support, whether it’s an armrest on your desk or height-adjustable armrests on your office chair. The height should be adjusted so that the arms feel slightly supported upwards to reduce strain on the shoulders and promote ergonomically correct posture. Adequate arm support helps to reduce muscle fatigue and minimize the risk of overuse syndromes.


Implementing these ergonomic principles in the workplace can help to reduce strain on the shoulders and minimize the risk of tension and pain. Careful adaptation of office equipment to individual needs can make a significant contribution to a healthy working environment.




2. Stretching Salvation:

Office lady stretches her hands fully into the air. She is sitting on a visitor's chair in front of an office workstation with a computer - SANTERGO



  • Shoulder stretching exercises for everyday work:

Incorporate stretching exercises for the shoulders into your daily routine and take short breaks during the day to relieve tension and restore mobility.


  • Shoulder relaxation through yoga:

Experiment with yoga poses such as downward-facing dog, cat-cow pose and eagle arms to engage and relax the shoulders.


1. Downward-facing dog (Adho Mukha Svanasana):

This classic yoga pose stretches the entire back of the body, including the shoulders. Start in quadruped pose, then lift your hips up and press your heels towards the floor to form an inverted V shape. Let your head hang loosely and feel your shoulders open and relax.


2. The cat-cow pose (Marjaryasana/Bitilasana):

This gentle sequence of movements helps to mobilize the spine and loosen the shoulders. Get on all fours and alternate between a retracted cat pose (rounding the back) and a cow pose (lowering the back, lifting the head and hips). Repeat these movements in harmony with your breathing to achieve deep relaxation in the shoulders.


3. The eagle arms (Garudasana):

This pose is not only good for the shoulders, but also for concentration. Stand upright and bring your arms forward to shoulder height. Then cross your right arm over your left arm and try to bring your palms together. Raise your elbows slightly and feel the stretch in your shoulders. Hold this position for a few breaths and then switch sides.


  • Exercises in the office with guidance:

If you would like to see similar exercises with pictures, then read this article by me and also how such exercises can be used directly in the office:

Comic illustration of 5 different back exercises in the office. Above left, an exercise to stretch the neck, where a lady is visible bending her head. In the middle are five pictures of an Afro woman doing the cat and cow yoga exercise on an office chair. At the top right, a man in a white T-shirt sits on an office chair and explains an exercise to loosen the shoulder blades. At the bottom left are two pictures of a lady with glasses alternately holding up one arm and the other and performing a stretching exercise for the back. At the bottom right are three pictures of an older man with a white beard, shorts and an orange T-shirt doing a twisting exercise for the spine - SANTERGO

5 Beneficial Back Pain Office Exercises That Provide Back Support


  • Further exercises for shoulder and neck pain:

In this article you will find additional simple exercises that can be used directly in your office:

Older lady stretches her neck with her hand - SANTERGO

9 Exercises to Strengthen Your Neck & Shoulders



3. Mindfulness in Motion:

Woman working in office sits on office chair and throws paper airplanes, while an office colleague pushes the chair in the office and laughs - SANTERGO


  • Cultivate awareness of your body mechanics as you navigate the office landscape, paying attention to the subtle cues of tension and fatigue that signal the need for adjustment.


  • Practice mindfulness techniques such as deep breathing and body scanning to center yourself amidst the chaos of the workday, allowing tension to melt away and shoulders to soften.


4. The Power of Postural Prowess:

young woman sits on sitting ball and stretches both hands upwards and laughs with all her heart - SANTERGO


  • Make a conscious effort to maintain proper posture throughout the day, engaging the core muscles to support the spine and shoulders in a neutral position.


  • Consider investing in posture-correcting devices or apps that provide gentle reminders to sit up straight and avoid slouching.


5. Stress Less, Live More:

Woman with blond long hair from behind completely relaxed with her hands slightly in the air and the sun in the background in a forest - SANTERGO


  • Prioritize stress management techniques such as meditation, progressive muscle relaxation, and guided imagery to soothe frayed nerves and ease tension in the shoulders.


  • Carve out moments of respite amidst the chaos of the workday, whether it’s a brisk walk around the office park or a few moments of quiet reflection in a secluded corner.


The Road to Resilience: Preventing Future Discomfort

A lady shakes hands with a colleague in the office and is cheerful - SANTERGO



As the adage goes, an ounce of prevention is worth a pound of cure – and nowhere is this more true than in the realm of shoulder health. To safeguard against future discomfort and fortify your shoulders against the rigors of office life, consider the following proactive measures:


1. Movement Matters:

Three women have a stimulating discussion with each other and office supplies under their arms - SANTERGO


  • Integrate movement into your daily routine, taking periodic breaks to stretch, walk, or engage in light exercise that promotes circulation and mobility.


  • Explore alternative work setups such as standing desks or treadmill workstations that encourage dynamic movement and reduce the burden on the shoulders.


2. Education and Empowerment:

Passing on information in the office by a lady to three colleagues at a conference - SANTERGO


  • Educate yourself and your colleagues about the importance of shoulder health and ergonomics in the workplace, advocating for policies and resources that prioritize employee well-being.


  • Empower individuals to take ownership of their health by providing access to ergonomic assessments, educational workshops, and resources for self-care.


3. Cultivating a Culture of Care:

An Asian lady, African mixed race man and an African-American woman lay their hands on each other and enjoy each other's company in the office - SANTERGO


  • Foster a workplace culture that values holistic well-being, recognizing the interconnectedness of physical health, mental well-being, and productivity.


  • Encourage open dialogue and communication about workplace discomfort, empowering employees to voice their concerns and seek support from peers and management.



In Conclusion: Shoulder Health in the Modern Office

Black and white photo with woman from behind with view of shoulders and head, holding her right shoulder up with one hand and a red circle indicating a point of pain there - SANTERGO


In the ever-evolving landscape of office work, the quest for productivity often eclipses the imperative of self-care, leaving shoulders strained and spirits weary in its wake. Yet, amidst the hustle and bustle of the modern workplace, there exists an opportunity – an opportunity to reclaim agency over our health, to nurture our bodies, and to cultivate a culture of care that transcends the confines of offices and conference rooms. So, let us rise to the challenge, shoulders squared, spirits lifted, and embark on a journey of resilience, reclaiming our strength, one stretch at a time.


If you find the subject of office or home office ergonomics intriguing and wish to delve deeper, you might be interested in my book titled “Wellness in the Office” . In this book, I offer over 50 practical tips, along with humorous drawings, aimed at transforming your workspace into a small haven of comfort and productivity.

wellness in the office 50 + 1 tips
50+1 tips to make your office a little paradise

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Picture of Christoph Hohl

Christoph Hohl

Christoph Hohl comes from Switzerland and is an ergonomics expert. For more than 20 years he has been offering many solutions with different products and many tips to provide more quality of life and a greater sense of well-being. SANTERGO is a special piece of this mosaic.