Reduce Pain in the Back and Shoulders

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01/31/2012
Lifestyle Management
Having tension in your back and shoulders is a common complaint typically caused by too many hours sitting at a desk or hunched over a steering wheel in traffic. These proactive measures to alleviate the tension from your upper body will help prevent chronic pain or tension headaches

 

 

Having tension in your back and shoulders is a common complaint typically caused by too many hours sitting at a desk or hunched over a steering wheel in traffic. These proactive measures to alleviate the tension from your upper body will help prevent the chronic pain or tension headaches that can prevent you from exercising and performing your best.

 

 

 

Maintain Good Posture
Maintain good posture and try not to sit for long periods of time. Consider a standing workstation or, at the very least, take breaks to move around, walk and shift your position often. Aim to get out of your chair at least once per hour this can be a great time to grab a glass of water. Position your monitor so the top is eye level (whether you are sitting at a desk or using a standing workstation) and place your computer mouse so it’s not out of reach. Also aim to keep your ears in alignment with shoulders. The average weight of the head is about ten pounds and forward head posture puts a tremendous amount of tension on the neck and upper back.

Stretch your neck. Drop your head to your chest, roll your head to the right and inhale. Exhale as you roll your head to the left side and then back to the right. Or do slow neck rolls while keeping your shoulders down.

Stretch Your Back
Clasp your hands behind your head, and slowly lift your back so that you are gazing upward diagonally. Hold this pose for several seconds. You can try it with one hand at a time or both. Repeat until your tension feels relieved.

Stretch your shoulders. Shrug a few times and squeeze the muscles in your shoulders. Roll your shoulders backwards and then forward. Put your arms straight out with your hands flexed upwards (wrists pointing toward the ground) and make small circles with your arms.  

Use these tips so you can feel and perform at your best.

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