How to Avoid Upper Limb and Neck Pain Issues

So, last week we spoke about lower limb and lower back issues and how to avoid them. This time we’re discussing how to avoid upper limb and neck pain and discomfort. Up to 70% of people will experience neck pain at some point in their lives (1), which means this is an important topic for many. How do we reduce the chance of developing debilitating upper body pain? Is our work environment increasing our chances? This is what we shall be exploring today.

Because the body is a holistic mechanism, the topics relating to upper and lower body issues can be interchangeable. For example, the head makes up around 6% of the body’s total weight, so when you slouch, not only do you affect the neck, but you also put more pressure on your feet, knees, spine and shoulders (2). Due to this, we won’t be mentioning any of the upper body issues that could be associated with last week’s topics, but that doesn’t mean that they don’t cause upper body discomfort and dysfunction.

Slouching with the shoulders

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We conducted an activity last week whereby I asked you to slouch while feeling how your lower back muscles react. This week, I’m going to ask you to do another activity to detect the risk of upper limb and neck pain. Take your mobile phone and stand it side on to you and take a picture of your posture while sitting up straight. Now compare this with a second picture where you bring both shoulders forward by 2 to 3 inches. You will notice that the poor shoulder posture drags your head forwards, causes your mid-back to curve unnaturally and again puts tension on your lower back. 

Doing this action all day can lead to many dysfunctions throughout the whole body, therefore it is important to take note of the following advice if you slouch regularly.

Home advice

  • Make sure that the top of the screen is aligned with your eyes
  • Take regular breaks (every 20 minutes for 20 seconds, or every 40-60 minutes complete a functional activity such as hanging the washing up, 20 burpees or mopping the floor)
  • Interchange between sitting and standing at the desk
  • Make sure your feet, knees and arms are at 90 degrees (3)

I’m a realist as well as an informed osteopath, so I’m aware that this ideal posture isn’t achievable all of the time. All we ask is that you do your best to distribute your body weight as evenly as possible for as long as you feel comfortable, and recognise when your posture is slipping.

In next week’s blog on posture, we’ll be looking at more advice on how to you can maintain a healthier posture, including postural cues and exercises.

Leaning on one elbows

Another common postural mistake I see at the clinic is people leaning on one elbow. This truly is the posture most people adopt when they’re sat at their desk for numerous hours – below is a list of issues this may cause. The purpose of this is that you stay informed and recognise what may be happening if you spend the majority of your day in this position.

  • Subacromial impingement – a condition that causes compression of the joint that connects the collarbone to the shoulder. (4)
  • Ulna nerve entrapment – This is where the nerve in your ‘funny bone’ get compressed, which can cause pain, tingling and numbness travelling to the little and 4th finger. (5)
  • Olecranon bursitis – This is the technical term for compression of the bursa (a fluid sac) in the elbow which can be extremely painful. This may be caused by one direct blow, or constant leaning on the elbow (6).

The best way to stop yourself from suffering this is by sitting with good posture. You should struggle to lean on an elbow with good posture, therefore the problem should be eliminated by adhering to the advice from the previous section.

Repetitive hand movement and typing with a bent wrist for long periods of time

Carpal tunnel is an issue where one of the nerves in your wrist gets compressed, which gives neurological symptoms such as pain, pins and needles, numbness and weakness. This is an issue that is seen more in patients that sit at a desk for long periods of time, make repetitive movements and handle vibrating equipment (7).

Avoid reparative tasks and modify any movements that may bring on such symptoms. Such movements may include:

  • Typing on a keyboard that is too high
  • Handling vibrating machinery
  • Repetitive tasks such as hammering in nails, push-ups and painting

Avoidance of these movements should be enough if you have had a very recent spell of carpal tunnel. However, more severe cases would require consultation with your osteopath, physiotherapist or sports therapist.

For any further questions about upper limb and neck pain, please don’t hesitate to ask:

0161 209 2980

info@movementandwellbeingclinic.co.uk

Ed Madeley M.Ost

References 

  1. Childs, J.D., Cleland, J.A., Elliott, J.M., Teyhen, D.S., Wainner, R.S., Whitman, J.M., Sopky, B.J., Godges, J.J., Flynn, T.W., Delitto, A. and Dyriw, G.M., 2008. Neck pain: clinical practice guidelines linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association. Journal of Orthopaedic & Sports Physical Therapy, 38(9), pp.A1-A34.
  2.  Szczygieł E, Węglarz K, Piotrowski K, Mazur T, Mętel S, Golec J. Biomechanical influences on head posture and the respiratory movements of the chest. Acta Bioeng Biomech. 2015;17(2):143–148.
  3. Ji-Won Kim, PT, PhD,1 Min-Hyeok Kang, PT, MSc,2 Kyung-Hee Noh,2 Jun-Seok Kim, PT, BHSc,3 and Jae-Seop Oh, PT. (2024) A Sloped Seat Wedge Can Change the Kinematics of the Lumbar Spine of Seated Workers with Limited Hip Flexion  J Phys Ther Sci. 2014 Aug; 26(8): 1173–1175
  4. Bigliani LU. Levine WN. Subacromial impingement syndrome. J Bone Joint Surg Am. 1997;79:1854–68.
  5. Keener, J. Ulna nerve entrapment at the elbow orthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases–conditions/ulnar-nerve-entrapment-at-the-elbow-cubital-tunnel-syndrome last updated March 2018
  6. Keener, J & Athwel G., S. Olecranon Bursitis elbow orthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases–conditions/elbow-olecranon-bursitis/
  7. Maher AB. Neurological assessment. Int J Orthop Trauma Nurs. 2016 Aug;22:44-53.

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