back neck pain

thebourke

hello,i work in as a computer guy in an office..howevere every now and again i seem to get back/neck pain...i do exercise quite a bit..cycle to work..go walking evening times...go swimming once a week..what would be the best form of exercise for this kind of pain..i waws looking at yoga or something like this..any ideas?

Colm_OReilly

Deadlifts & Squats.

I would imagine that years of sedentary office work has left your posture in tatters. Heck, I'm slouching in an office chair as I write this! These two exercises would do more for your posture and back than yoga will.

rubadub

My mother has a special cushion for use on chairs, it corrects your posture. I think there is a shop called "the back store" or something in dublin. I think they cost a fair bit, and reckon something else could be used instead.

I get a bad neck sometimes from sleeping awkwardly.

BossArky

thebourke wrote: »

hello,i work in as a computer guy in an office..howevere every now and again i seem to get back/neck pain...i do exercise quite a bit..cycle to work..go walking evening times...go swimming once a week..what would be the best form of exercise for this kind of pain..i waws looking at yoga or something like this..any ideas?

I've been sitting in front of a monitor for the last decade through Uni and my career thus far. Like the OP I had the odd upper and lower back pain due to the fine art of slouching over a keyboard & mouse all day.

I found seated rows, reverse flys, deadlifts, pull ups and rowing helped. Anything that basically arches your back away from the monitor, if you know what I mean.

You could try lying (face down) on your bedroom floor each morning and evening for a few minutes. Arch backwards and hold for 10 seconds, then release and repeat.

If you feel a bout of rsi coming on in your dominant arm due to mouse usage I would suggest switching your mouse to the other hand. It will feel awkward for a while, but once you get used to it will be fine. The added bonus is that you help increase your hand eye co-ordination on that side too.

Lil' Smiler

I reccommend regular deep tissue work.


Also, make sure to get up and take breaks from your desk.
Look at the ergonomics of you desk, have your computer screen as near enough to eye level as possible so as not to have to flex the neck. Same with the arms of your chair/keyboard placement. havin to reach or lean forwards will compress the traps.. not a nice feeling when it becomes chronic!

There's plenty of stretches you can do for the neck and upper traps, rhomboids & levator scaps that get wrecked from office work, you'll probably find the your delts & pecs are in a state too.

atila

Any tips for painful trapezium muscles. 8 hours at the desk a day and bad posture to blame. Seem to unconciously clench these muscles. Cant seem to train myself out of it.