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.
