Take Care of Your Neck & Back While Using the Computer!

Last week I spent a few hours in the ER. No, I didn't fall. I wasn't in a car accident. I didn't suddenly become violently ill. So what caused the ER visit?

I used my computer.

Most of us use computers or tablets every day for work or fun. And most of us end up sitting hunched over our devices with our head jutting forward at an odd angle, which can eventually cause neck pain. Your head weighs 10-12 pounds. Sitting with it out of alignment while working on your computer puts an extra 5 - 7 pound strain on your neck! 

I always have a bit of a stiff neck, but last week my neck rebelled! Constant muscle spasms and the inability to move my head at all kept me from ever getting comfortable or being able to sleep and finally led me to the ER. The ER docs were not the least bit surprised when they learned that my job has me on a computer many hours a day. They prescribed some pain meds and a muscle relaxer for a few days and also recommended regular massages.

The next day I followed their advice and had a massage that focused on my neck, shoulders and upper back. Once again, the news that I spend a lot of time on a computer came as no surprise. The massage therapist said she sees people with these kinds of knots and spasms all the time! Studies have found that up to 70% of Americans have serious neck pain at some point.

Along with a soothing massage, she also gave me some great tips to prevent this kind of injury from happening again. 

• When using a tablet, find a case that will prop it up at a good angle so you're not constantly looking down at it.
• When using a computer, relax your shoulders. Many of us tend to type with our shoulders hunched up to our ears, causing muscle strain.
• When working at a desk, sit up straight. The top of your computer should be just below eye level so you can keep your head level.
• Office chair uncomfortable? Place a pillow against the small of your back to provide some extra support.
• Whether working on a tablet or computer, take frequent breaks. Try not to sit for more than 30 - 60 minutes at a time. Getting up and walking around for a few minutes will provide some much needed relief to those tight muscles.
• Lastly, S-T-R-E-T-C-H! My massage therapist taught me a very easy stretch that I can do right at my desk and it has definitely made a difference when I feel myself tightening up.

NECK STRETCH

1. Stand or sit looking straight ahead with your head level.
2. Still looking forward, slowly move your right ear down towards your right shoulder. Resist the urge to lift your shoulder to meet your ear!
3. Once you have moved as far as is comfortable, slowly turn your head (still tilted to the right) so that your nose is pointing towards your right shoulder. Again, only go as far as is comfortable. Don't force it! You should feel a stretch (NOT pain!) on the left side of your neck.
4. Hold 15 - 30 seconds then slowly return your head to the neutral, forward facing position.
5. Repeat on the left side.

This stretch can be done as often as you need, anytime, anywhere.

Hopefully these tips can prevent you from making a middle of the night ER run, but do remember that this info is provided as a resource only. If you are in pain, consult your medical professional for diagnostic or treatment purposes.