Types of pain


Neck

Shoulder

Upper back

Elbow

Lower back

Wrist and hand

Knee
Elbow pain

Common causes of elbow pain at work include:

1. Tight neck muscles
2. Pinching of nerves in the neck and shoulder
3. Straining the muscles/tendons of the forearm muscles

Keeping your neck and shoulder muscles relaxed is an important part of avoiding these conditions or reducing the pain you experience. Taking regular breaks also allows your forearm muscles/tendons to relax and avoid excessive strain. Your elbows will experience less strain when they are relaxed and in a neutral posture. Stretching along with a proper workstation layout will help to achieve this.

You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.

Stretches

Important!

If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.

All stretches should be performed slowly and carefully and should be held for 30 seconds.

Upper Back and Shoulder Stretch

Clasp your hands together.
Stretch your arms above your head.
You should feel the stretch down the side of your arms and the sides of your chest.
Hold for 30 seconds.
Repeat 3 times.

Upper Back and Chest Stretch

Clasp your hands behind your head.
Push your elbows backwards.
You should feel the stretch in your chest/pectoral muscles
Hold for 30 seconds.
Repeat 3 times.

Workstation Solutions

One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.

When it comes to elbow pain, your head and shoulder positions are key elements to consider. Check if your setup matches the following setup tips to help reduce strain on your neck and shoulders.

Monitor height
What it affects

Upper back and shoulder posture, reducing the risk of compressing the nerves that run through the elbow

Setup steps

1. Sit upright and look straight ahead.
2. Lower/raise your monitor until you are looking straight at the top third of your monitor*.
It can be lower than this, but never higher for normal office work.

*Note: If you have bi- or multi-focals where the lower section is for computer work, your screen will need to be lower than eye-level.

Armrest/Desk Use
What it affects

Tension in the shoulders, neck, and upper back, reducing the risk of compressing the nerves that run through the elbow

Setup steps

Armrest Use

1. Raise your armrests so that they sit at the height of your elbows when your shoulders are relaxed. They can be slightly higher.

2. Raise your chair so that your armrests are level with your desk.

3. Bring your keyboard and mouse closer to you and use your armrests for support.

Desk Use

1. Sit as close to your desk as you can.

2. Raise your chair so that the desk is gently supporting your forearms at elbow-height.

3. You may need to push your laptop/keyboard/mouse a little further from you.

*Note: The support is too high if you feel that your arms are being pushed sideways by the armrests or the desk. The support is too low if you feel like you arms are hanging.