A day at the office should not feel like a day of hard labor, with aches and pains radiating from your back and neck and possibly into your head. Sitting with arms forward, shoulders rounded and head tilted can substantially strain the muscles of your upper back and neck and cause tension headaches. Although many of us cannot avoid long stints of sitting in this computer-posture, we can avoid the associated back, neck and head pain. Periodically stretching throughout the day relaxes the muscles and can alleviate chronic muscle pain and headaches.
Back Pain
Constantly sitting with arms forward causes tightness in the latissimus dorsi, trapezius and rhomboids muscles. The lats, traps and rhomboids are the main muscles of your upper back. The internal rotation of your shoulders eventually causes roundness in your upper back and resulting pain that can radiate into your shoulders and neck.
Neck Pain
The neck is an amazing thing when you consider that it holds your 10 lb. head on your body and transmits voice, food and breath. Unfortunately, the computer-posture puts a significant strain on the many small muscles that comprise the neck. Keeping the head tilted too far forward or backward to look at a computer screen or book means the muscles must contract and tense to hold the heavy head in place.
Headache
Although there are many causes of headaches, one of the biggest culprits is tightness in the upper back and neck. When one piece of the intricately connected machinery of the upper back and neck muscles is damaged, the tension can result in pain that radiates into the head. Some simple stretches can help prevent or alleviate some of this pain.
Basic Upper Back Stretch
Stretches that target the lats, traps and rhomboids, such as the overhead stretch, can reverse the roundness in your upper back. The overhead stretch relaxes the major muscles of your upper back, as well as your chest and arm muscles. Using your desk as a prop, place the palms of your hands on the top of your desk. Bend forward, bringing your torso parallel to the floor. Hold your head in line with your spine to protect your neck. Hold the stretch for 20 seconds.
Basic Neck Stretch
The small muscles of the neck can hold substantial tension, and so a few subtle stretches can make a huge difference. Be mindful, however, to stretch the neck muscles gradually and gently so as not to strain these delicate muscles. Sit tall in your chair. Grasp the side of the chair-seat with your right hand. Bring your left ear toward your left shoulder until you feel a stretch in the right side of your neck. Hold the stretch for 20 seconds. Repeat on the opposite side to stretch the left side of your neck.
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