Knitting, sewing, painting, drawing or making jewellery can be absorbing, often for hours at a time. When your neck or shoulder has started aching, it can take some of the joy out of it. Small changes to how you sit and set up your work can help you keep creating while things settle.

Why crafts can affect your neck and shoulders

Many crafts involve looking down at close, detailed work for long spells, often while holding your arms in front of you. Your head tips forward, your shoulders may creep up and your arms work to hold your hands steady.

When you are absorbed, you may not notice how long you have been in one position. That steady effort can leave your neck and shoulders tired and sore.

Bringing the work up to you

Rather than bending down to your work, bringing it closer to eye level can ease the load on your neck. Some ideas:

• Use a sloped board, book stand or easel to tilt your work towards you.
• Raise your work on a cushion in your lap, or on a table rather than your knees.
• For sewing or knitting, a lap tray or cushion can bring your hands higher.
• For painting or drawing, try an easel or tabletop easel rather than working flat.

Supporting your arms

Holding your arms up for long periods can tire your shoulders. Some things that can help:

• Rest your forearms on a table, cushion or chair arms while you work.
• Sit close to your work, so you are not reaching forward.
• Keep your elbows near your sides where you can.

Sitting comfortably

Your chair can make a big difference. Some things to try:

• Choose a chair that supports your back and lets your feet rest flat on the floor.
• Sit back into the chair, rather than perching on the edge.
• Use a cushion behind your lower back if needed.

Good lighting

Poor lighting can make you lean in closer to see your work. Bright, even light, like a lamp positioned to the side, can help you sit back more comfortably. A magnifier can help with very fine work.

Tips for different crafts

• Knitting and crochet. Rest your elbows on cushions or chair arms.
• Sewing machines. Raise the table or lower your chair so you are not hunched over.
• Painting at an easel. Set it so the centre of your work is roughly at eye level.
• Jewellery and beading. Use a magnifier and a good lamp so you can sit back.

Taking breaks

When you are absorbed in a project, time can fly. Setting a timer to remind you to take a short break every 20 to 30 minutes can help. During a break, you could:

• Look up and focus on something in the distance.
• Stand up and walk around for a minute.
• Move your neck and shoulders gently.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Gentle neck and shoulder movements

Something to try during breaks:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, then relax.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

Shorter sessions for now

While your neck or shoulder settles, shorter sessions spread across the day may feel better than one long session. You could also swap between crafts that use different positions, like sketching at an easel and then knitting with your work raised.

Building strength

Strengthening the muscles around your neck and upper back helps them cope with long sessions. Shoulder squeezes and back lifts, a few times a week, are good places to start. If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Your VIDA pain check-in is a good way to keep track of how things respond to these changes.

What to take away

• Long spells looking down at close work can load your neck and shoulders.
• Bring your work up with a sloped board, easel or cushion.
• Rest your forearms while you work.
• Use good lighting so you can sit back comfortably.
• Take a short break every 20 to 30 minutes.

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