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There are certain activities that experts say we should avoid if we want to prevent unpleasant painful conditions that affect the spine and the muscles of the neck and back.
Among doctors’ basic recommendations are especially the following:
- if you work on a desktop computer or laptop, make sure the screen is always at eye level, otherwise you risk not only eye strain but also neck pain
- when sleeping use only a lower pillow, because in the opposite case your cervical spine will be in an unnatural position that can lead to neck and back pain
- do not forget the need to change position, even when you must perform continuous activity in one position
- do not underestimate the benefits of regular daily varied physical activities.
If you nevertheless start to suffer from neck and back pain, we have some tips to help relieve it.
Standing exercise engaging the shoulder blades
Stand on a flat surface, stand upright and look straight ahead. Spread your arms and at the elbow raise them toward the body so that together they form an imaginary „W“. Squeeze the shoulder blades together as much as possible and hold this position for several seconds. Then relax the shoulder blades and repeat the exercise ten times in a row.
Seated exercise engaging the shoulders
The starting position for this simple but effective exercise is sitting on a firm chair. Sit up straight, look ahead and slowly raise your shoulders upward. Hold this position for several seconds and then slowly lower the shoulders again. Repeat this exercise ten times.
Exercise involving the head
You can perform this exercise standing or sitting. Place your hands on the upper back part of your head and tuck it down toward your chest. Apply pressure against the resistance of your fingers and always hold for a few seconds before releasing. This exercise helps increase the flexibility of the neck muscles.
Standing exercise on the wall
Stand facing a wall and from a straight stance hinge forward at the waist so that you brace your hands against the wall. The spine and outstretched arms should form a 45-degree angle with the wall. In this position, with your back straight, hold for 20 seconds, then slightly bend your back, and in this position remain for 20 seconds. This exercise is also appropriate to repeat several times in succession.
