Those constant hours of sitting due to long work-hour shifts contribute to upper back and neck pain and strain. You must check and correct these prolonged wrong postures as a preventive measure for back and neck pain and other health issues.
Do You Have A Forward Head Posture?
Check if your head is positioned forward more relative to the shoulders and spine. It is a common posture problem during
prolonged periods of looking at screens.
Are Your Shoulders Rounded?
We are not talking about their physical appearance, but Rounded shoulders refer to a posture where the shoulders are positioned forward and slumped. It gives a hunched appearance.
How Is Your Back Doing?
If you are at your desk and have been sitting for too long, check if your spine is curving forward instead of maintaining its natural alignment. It is a common postural problem that happens with hours of continuous sitting.
Is Your Lower Back Arching?
Besides prolonged sitting, lower back arches with a lack of lumbar support or musculoskeletal imbalances. All this may be a potential factor resulting in lower back pain.
Are You Experiencing A Tilted Pelvis?
Long sitting can lead to muscle imbalances in the hip region. The muscles at the front of the hips may become tight and shortened. The muscles at the back, such as the glutes and hamstrings, may also become weak and elongated.
Are You Experiencing Discomfort In Legs & Back?
Endless hours of sitting and standing with locked knees may contribute to poor posture and discomfort in the legs and lower back.
Has Physical Exercise Taken A Back Seat?
It must be if you have long periods of sitting. With a lack of exercise, the body experiences weakened muscles, particularly in the core and lower body, essential for maintaining good posture.
If you are experiencing all or any of these, it is time to include 3 Gentle Stretches For Upper Back and Neck Pain From All Those Hours Of Sitting.
Step-By-Step Gentle Stretches Guide For Back and Neck Pain
Neck Stretch:
This stretch helps relieve tension/strain in the neck muscles.
Steps:
- Sit or stand in a comfortable position (whatever suits you). Just ensure the spine is straight.
- Slowly tilt your head to one side while bringing your ear toward your shoulder. While doing this, be gentle and do not exert much pressure while tilting.
- Hold the stretch for 15-30 seconds. If you can do it smoothly, you only feel a gentle stretch along the side of your neck.
- Now, repeat on the other side. Be easy on yourself while stretching.
- Use your fingers to apply pressure on the side of your head for a deeper stretch, but be very gentle to avoid straining.
Thoracic Rotation
It is one of the three gentle stretches that improve mobility and flexibility in the thoracic spine. It is the upper and middle part of your back.
Step-By-Step Guide For Thoracic Rotation
Starting Position:
- Sit or stand with your back straight.
- Keep your feet shoulder-width apart and maintain a neutral spine position.
Hand Placement:
- Interlace your fingers and place your hands behind your head.
Elbow Position:
- Bend your elbows and bring them close to your ears.
Rotation:
- Inhale and engage your core.
- Exhale and slowly rotate your upper body to one side.
- Only allow your head to follow the movement.
- Rotate till the point it is comfortable for you. It would be best if you always experienced only a gentle stretch in your upper back.
Hold and Return:
- Hold the rotated position for a few seconds, focusing on the stretch.
- Repeat the rotation to the other side.
Repetition:
- Perform 8-12 repetitions on each side (if possible). Include thoracic rotation stretches in your regular flexibility routine, aiming for at least a few times per week.
Wall Pec Stretch/Shoulder and Chest Opener
This stretch targets the chest muscles. It helps open up the chest and improve flexibility. The step-by-step guide for this gentle stretch is as follows:
Starting Position:
- Stand facing a wall. Keep your feet hip-width apart.
- Now, get your right foot forward and your left foot back.
Hand Placement:
- In this position, raise your right arm to shoulder height and place your forearm and palm flat against the wall.
- Ensure your elbow is in line with your shoulder.
Stretching Arm:
- At this position now, slowly turn your body away from the wall to the left, allowing your chest to open up.
- It would help if you felt a stretch across the front of your right shoulder and chest.
- Extra Tip: To deepen the stretch, gently rotate your hips to the left.
Hold and Breathe:
- Maintaining a comfortable stretch by holding the stretch for 15-30 seconds.
Repeat on the Other Side:
- Switch to the other side by placing your left arm on the wall and turning your body to the right.
Repetition:
- Perform the stretch 2-3 times on each side.
Remember, these stretches should be gentle and never push your body into discomfort or pain. Perform them regularly throughout the day, especially if you spend extended hours sitting.
