Prevent back, neck and shoulder pain from prolonged sitting and bad posture.


Prolonged sitting at work behind a desk staring at a computer or arched over paperwork causes back, neck and shoulder pain as well as bad posture. This is a natural result of today’s working environment and can cause headaches and excessive tension in the neck, arms, shoulders, forearms, wrists, back, hips thighs and legs.The result of this is increased fatigue to the muscles and ligaments supporting the lower back. This can eventually lead to spinal joint dysfunction and tissue injury.

All these problems can be avoided by correcting your posture, exercising, using the correct equipment and possibly a massage targeted towards back pain and tension.

Most chiropractors and other medical professionals agree that, whilst preventing back and neck pain is not an exact science there are a few simple tips everyone can follow:
Don’t slouch in front of the computer or lie in bed and work on a laptop.
Don’t ignore back twinges and pain, hoping that the problem will resolve itself.
Avoid pain or anti-inflammatory medication when in pain from using a computer. All this will do is serve to mask the symptoms but can lead to serious injury or permanent nerve damage in the long term.
Don’t sit with your legs crossed or on one leg as this causes additional strain to the back.
Don’t perch a laptop on the lap and stare down at the screen. We understand how misleading the name ‘laptop’ can be but doing this places extra strain on the neck, spine and arms.
Do Take frequent breaks during work hours when in front of a computer. Take a few minutes every hour to do stretching exercises like neck rolls, extension exercises, chin tucks and cupping head in hands behind the lead.
Do try to strengthen your back muscles, lower back pain can be reduced or even eliminated by strengthening the lower back muscles through active sitting or exercises. Invest in a chair that encourages you to use your back muscles, such as a stool chair with no back or arm rests.
Do invest in an ergonomic keyboard and mouse and ensure the height is adjusted appropriately.
Treatment is available to help with pain, aches and tension. A chiropractor may be needed if the pain is a result of being badly aligned. The chiropractor will set our to relieve the problem by manual manipulation, exercise and the application of heat, cold and light.

A massage can help to relieve back pain and tension when performed by a therapist trained in techniques that address back pain and muscle imbalances relating to back pain. Although massage therapy and chiropractic may be able to help with normal back pain and tension it should never be considered a substitute for proper medical attention where there are serious back problems.