Continuing upper back muscle tension, knots and discomfort through computer use.

[Mudchild]

Hi folks, new here. Apologies if this is well-trodden ground, I have tried searching. I would appreciate anyone pointing me in the right direction or able to offer advice.

I'll try and be concise - my work has involved extensive computer editing for about the last 10 years or more. Like a lot of people I guess I thought I was sitting OK until I started getting problems in the last few years.

I am now 36, probably above average health and fitness as I work out and do a lot of dog walking. I eat well and drink lots of water.

The problems seem to be on 2 main fronts -

1) neck and shoulder discomfort and tension. It seems I had a bit of the hunch going on over the years, and my shoulders were too high and a bit forward. I think I have improved this aspect of my back a lot, through paying attention to my posture and actively forcing my shoulders into a lower position as a kind of stretch while walking. Doing this provided a lot of relief for a while. I don't get so much neck and shoulder tension now, and I can tell that my shoulders are definitely lower and less hunchy. So this aspect has improved.

2) The other aspect is still troubling me - the recurrence of often quite major knotty muscles and tension in the upper back area, around and slightly behind the shoulder blades, particularly on the right side. I can't seem to defeat this issue.

Here are the measures I've taken:

- repeated visits to sports masseurs who are very effective at relieving tension and knots, until they begin to come back that is

-more recently, some chiropractic treatment, which provided similar relief to the knots and tension, plus some spine and neck crunching. Always came back feeling much better - for a while....

- various combinations of different computer mice solutions, lumbar support etc.

- a few months ago I converted to use of a standup desk, after doing some research. Monitors at eye height, keyboard and mouse at level appropriate for forearms (elbows at right angles). For about 6 weeks this felt like 'hallelujah I've solved it'... but then the problems started creeping back.

- I even use a handheld trackball mouse often, so I'm literally standing straight in front of the computer with my arms by my sides, staring straight ahead. And yet I still get the problems.

- use of spiky massage ball in a sock against the wall - brings temporary relief to trouble spots.

But I can't seem to beat this thing. We're not talking extreme pain here, but discomfort that becomes a builds up to become a real issue when working. Continuing treatment is costly, and I wondered if anyone could advise if there are any other approaches could try to attempt to minimize this issue.

Any advice much appreciated!

[Mudchild]

Hi Dr Kokil

Many thanks for your input. It does seem like there may be some underlying issue, as the symptoms seem to return so quickly after a massage or chiropractor visit. Have booked a doctor's appointment tomorrow.

I used to swim regularly, but actually I was beginning to find it counterproductive - the repetitive motion seemed to exacerbate the knotted muscles. I go to the gym now, which does help loosen me up generally, as the movements are more varied.

I'm hoping the doc will refer me to a specialist tomorrow. Fingers crossed!

[Dr. Kokil Mathur]

Hi!
I am sorry to hear about your medical problems. You have taken the right measures. Since tension builds up after some work, take short breaks. During this time do neck and upper back exercises. Also, wearing a cervical collar may help. You will also need physiotherapy to stretch and strengthen your neck and upper back muscles. Swimming also helps with neck and upper back problems. Also, please consult a doctor for an X-ray and a MRI to assess if there is a slipped disc or pinched nerve. Take care!

The medical advice given should not be considered a substitute for medical care provided by a doctor who can examine you. The advice may not be completely correct for you as the doctor cannot examine you and does not know your complete medical history. Hence this reply to your post should only be considered as a guiding line and you must consult your doctor at the earliest for your medical problem.