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 sicent, there are a few simple tips everyone can follow:

• Don't slouch in front of your 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 self-medicated pain or anti-infammatory medication when in pain from using a computer. All this will do is serve to mask the symptoms but can lead to a serious injury or permanent nerve damange in the long term.
• Don't sit with your legs crossed or on one lega s 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 some stretching exercises like neck rolls, extension exercises, chin tucks and cupping head in hands behind the lead.
• Do try to strenthen 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 stoll with no back or arm rests.

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.

A sports massage can benefit anyone who engages in physical activity, including Swimmers, Weight-lifters, Golfers, Ball players, runners, tennis players, boxers, skaters and dancers.