Autumn arm pain, elbow pain, shoulder pain!
As we desperately cling on to some sunshine, Christmas will be here all too soon! Autumn often brings arm, elbow and shoulder pain which can, unless addressed, linger until next Spring.
Pain killers help but don’t fix the problem so what do you do? …
Autumn pains in the arm felt in your shoulder, through your elbow, forearm or wrist may be related to computer use or smart phone use, even if you only notice the pain while carrying shopping bags!
The problems of computer (or smart phone) ergonomics are magnified in the Autumn as the temperatures drop and there’s a chill in the air. Unconsciously we tense up when we feel chilly or in the wind and if we’re in a cool office our muscles and tendons from your neck to your fingers will tense while we work. Just like a car engines in the colder months may sound more growelly until warmed up, our bodies are much the same.
What to do…
1. Keep your neck, arms and hands warm – inside too!
You should wear a scarf and gloves when its cold outside but indoors too? What feels warm enough to watch the telly with isn’t always warm enough to be typing or using a mouse with. Wearing something around your neck and using fingerless gloves whilst you work is an inexpensive but effective way of raising the temperature of these muscles and tendons in your arm and preventing or easing pain from them tightening up and fatiguing.
2. Swing your arms when you walk
So many people now walk whilst texting/chatting on their smart phone. For computer workers, holding the smart phone like this exacerbates the problem of having cold tensed muscles and tendons.
The best thing you can do for your arm pain is to walk with your arms swinging loosely and with gloves on
3. Fix the problems with your computer work station
Our page on keyboard and mouse ergonomics will show you what you can do to improve your work station arrangements to reduce the tension affecting your arm.
4. Vibration therapy
Vibration therapy stimulates your muscles and tendons forcing them to work against the vibrations and so speeds the body’s own healing process in repairing injured muscle and tendon tissue.
This physio massager is used by many physiotherapists and we can’t praise it enough! It is approximately 15 inches (45cm) long and a perfect weight for the job at 3.5lb (1.6kg). Don’t be tempted to buy lighter devices, they won’t be effective!
When you have been in a fixed posture for a while they are perfect for relieving tight muscles associated with long periods at the PC or laptop and driving cars and lorries.
Use the device on muscle or tendon. Don’t drag a physio massager across your neck while it is running. It is however possible to position this one carefully with its heads on either side of the back of your neck for neck pain relief.
Applying the vibrating head for 1 or 2 minutes to the affected area is usually enough to provide relief.
You can also use one of these in the car if you buy a Car Inverter Power Adapter which converts car battery voltage to mains electrical voltage and has a standard mains socket on it.
Vibration Therapy Buying Guide
Compact 3D Vibration plate
High quality compact 3D vibration plate with wide range of settings.View UK supplier
Deep Tissue Massager
2 speed, 3m cable, non-slip handle. Portable. Excellent therapeutic device with great build quality.View UK supplier
Percussion Massage Gun
3 speed, portable, rechargable Percussion Massage GunView UK supplier
Whole body professional vibration plate
Professional tri-plane clinical use machine with wide range of settings.View UK supplier
Compact Vibration plate
Good home sized whole-body 3D vibration plate with wide range of settings. Max. user weight: 330lbs. Easy to store.
Deep Tissue Massager
6 speed, portable, rechargable Percussion Massage GunView USA supplier
Whole body professional vibration plate machine
Professional tri-plane, clinical use machine with wide range of settings.View USA supplier