Fit for the office: Posture
Good posture is vital in preventing neck pain and headaches. You may find yourself trying to get that extra bit of work done, by spending prolonged periods of time sitting at the computer or slumped on your bed with the laptop. Then the neck pain starts. There’s no exact moment of trauma to blame, but slowly the pain begins to expand to your shoulders and before you know it, the headaches begin.
There are many steps that can be taken to help the situation and prevent pain from returning. Posture is everything.
1. Be aware of your sitting posture. Make sure you are not slumping, and the computer screen is at eye level. If it is lower, it forces you to look down and can strain the muscles at the back of the neck and shoulders.
2. Sit upright by lifting your sternum and relaxing your shoulders. Turn your head from side to side a few times every 30 minutes to reduce stiffness.
3. Try to avoid sitting for too long. Take breaks and walk regularly – try to move at least every 30 minutes.
4. When you are on a break, try the wall angel exercise. Find a wall, stand up against it with your back and head touching it and your feet up to 10 cm away from the wall. With your arms starting by your sides, take both arms out straight in front of you and reach overhead to touch the wall. Return to the starting position by bringing your arms back to your sides.
Hope this helps,