The best way to prevent injury is by having strong, flexible
muscles and joints which resist strain and injury. The back and neck
likes movement. Putting the back in a static position for long periods
of time, such as sitting at a computer screen for hours, increases
the risk of back or neck strain. The best preventive medicine for neck
and back strain is movement. Take frequent breaks away from the computer
screen to stretch.
Here are some simple stretching exercises for simple neck pain that
can relieve some simple episodes of neck ache. Some can be used on
the job to relieve neck strain.
NECK
GLIDE (middle photo): Start with neck straight. Slowly
slide your chin forward. Hold for five seconds and return
to starting position. Do ten times. NECK EXTENSION (right
photo): Without arching your back, slowly move your head
backward so you are looking upward. Hold for five seconds.
Return to starting position (far left photo). This is
a good exercise to do during work to prevent neck strain.
Practitioners
in acupressure have various pressure points located on
the body. The points shown here related to chronic pain.
By pressing and holding for several seconds, acupressure
advocates believe a person can sense some relief of pain.
Start
by looking straight ahead. Slowly turn your head to the
left. Hold for ten seconds, then return to starting position.
Then, slowly turn you head to the other side. Hold for
ten seconds. Return to starting position. Do ten repetitions.
This is a good exercise to do during work, especially
if you have to keep your head in a steady position for
extended periods, as in working at a computer. Do this
exercise every half hour to prevent neck strain.
Start
by looking straight ahead. Slowly lean your head to the
left. Hold for five seconds, then return to starting
position. Then, slowly lean your head to the other side.
Hold for five seconds. Return to starting position. Do
ten repetitions. This is a good exercise to do during
work, especially if you have to keep your head in a steady
position for extended periods, as in working at a computer.
Do this exercise every half hour to prevent neck strain.
Start
by looking straight ahead. Slowly raise both shoulders
up. Hold for five seconds, then return to starting position.
Do ten repetitions. This is a good exercise to do during
work, especially if you have to keep your head in a steady
position for extended periods, as in working at a computer.
Do this exercise every half hour to prevent neck strain.
NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases exercise
may be inappropriate. Remember, if you diagnose or treat yourself,
you assume the responsibility for your actions. You should never do
any exercise that causes increased pain. You should never do any exercise
that places body weight on a weakened or injured limb or back.
