Guys I am full time netizen and 2 years before I got problem of back and neck pain due to full time non-stop work on PC. Then I took medicine and it was right. But now again and again whenever I spend more time 3-4 hours with full attention on PC I get this pain again. I am using back/neck pain friendly back seat at my chair. Can anyone tell/guide me about good exercise for back/neck pain. I don't want to be full addicted of medicines. GCS
Hi I think you should consult a medical practioner before considering advise given out on a forum. You need to be examined, have your pain diagnosed and then consider which treatments are best for you. Good posture is important and you could try some gentle yoga exercise but it is most important to get your pain checked by a professional!
Get an inversion table. They look stupid, they make you look stupid, they take up a lot of space, but they work. I bought a cheap one on eBay for about $130 AUD (delivered), and it's been one of the best things I've done for my back.
you might want to try working on your posture and core muscles to strengthen neck and back support. pilates works best for this. careful stretching from time to time will relax your muscles and get your circulation going as well.
Yoga and some relaxation exercises go very well with back pain. But I recommend to consult a doctor and have an X ray of your vertebra and get medical / surgical intervention...
I have repeated this to many of my friends in IT and in offices. Always take a small 3-5 mins break per hour. Get out if you can. If not then do some stretching while seating. Never work in same position for long.
Just take a time at nights and ask someone to give you massages at least for 15 minutes it will let your back relaxed, furthermore you will sleep like a little baby.
my posture and back and neck hurt like crazy as well, i am pretty sure it developed from my extremely flat feet and me being on the computer 12 hours a day plus... also a wooden chair doesn't help much either.
Thank you for everybody who posted and advised here. I did few things to fight against this problem Said good bye to executive and comfortable chair Used flat non-comfortable chair Using back-seat at while driving and office chair These few things helped a lot. I also get consultancy by senior doctors and Pakistan Cricket team physio therapist. All said that don't use medicine for this problem and do exercises. I just want to know what happened while this problem. Either blood stop circulating in that area or some problem in bones, etc? GCS
From long time back I got experience as you. I had neck pain before i worked on pc. I consulted doctor but they just gave me medicines but still not cure. I also curious to know how to get cure.
Why don't you try some sort of Yoga?? Its, I think, the best way without medicine to get rid of these pains. You can learn Yoga even in internet, just search in google or, if you want, youtube for videos. Another thing to say, is, do take small rest [just to leave the chair for 5 minutes or so] each hour or each couple of hours. It will also refresh your mind, and you'll be able to start working with a new spirit. You can also try some 5-7 minutes neck-shoulder exercises, if possible, just sitting on your chair. Videos are available throughout the internet. Taking massage is also a good idea.
Taking a break every half an hour and doing little bit of walking does help. Also develop the habit of sleeping on your back, on a hard surface, keeping your hands by your side and legs straight... And drink lots of water.....preferably every hour. I had a severe back pain two years back and since then, I have developed this habit of drinking a glass of water every hour and thankfully, I have saved myself from this problem..so far! Regards, RightMan
i think kerosene has alread answered wht u shud do. But consult a phyisician asap. Do you have a desktop or a laptop ?
Use a chair which is upto your head when you sit. So that head and back both get balance. Give a gap of 5 min for every 45 min of work.. Better look for a good doctor
Same case with me but now I change my chair and you can take break just for 1 or 2 minutes if possible it will also feel you relax
Just in case that pic of the fit young chick didn't convince you ... For the price of 2 visits to a sissy physio/chiro, you can start making your spine do new tricks. We're all primates, and we need to start acting like it. We're not designed to sit in chairs all day hunched over a computer. Hang upside down, it will make you happy
Some good answers here, those tables really do work, my father in law has a seriously f-ed up back and has one, my wife tried it out and it felt real good for her too. Maybe a little levity will work too. For the pain in the back, tell the monkey to sod off, and for the pain in the neck, divorce your wife.
I get the same type of pain, i use a lot of over the counter tablets for pain, nothing too strong. I have no solution unfortunately, i have a long neck and need to bend my head to type, when i read the screen i tend to lean my head forward anyway. I do press ups every morning to stengthen body parts, best i can do to lessen neck tension is rest my head back while on the sofa in a seated position for 5 or 10 mins. Improving your overall posture may help long term. Thing is your spine, top of the neck or anything could be outta place, you could do everything right and still get the pain.
Some more info from me that I earned during this problem. Our neck is connected with our back. If there is problem in our back that is reflected to our neck quickly. So if you keep your back comfortable or you deal with you back, then 50% of neck problem is solved. One doctor told me this and I used back-seat while driving and used straight chair. Both things solved my back problem for some time. And due to solution of back problem, neck problem was also solved. Basically while sitting we can't keep our back straight that's why bones/plates at back are disturbed. That's why doctor advised to keep back straight. Comfortable sofas or seats are deadly for this problem. I don't use comfortable sofa and if needed I keep cushion at back. Another strong and great way to deal with this problem is to sleep at floor. Sleeping at floor is Islamic tradition and I do this. While sleeping on mattress our back can't keep straight because our body kept uneven while sleeping. So if you are sleeping on floor then you can keep your back straight. This is one of the biggest tip to deal with this problem. Here I will summarize what I did 1. Leave comfortable executive office chair 2. Used straight simple computer chair 3. Sleeping at floor 4. Using cushion at back while driving and using computer 5. Using belt while sitting and driving (almost 6 inches wide belt that often weight lifter use) 6. Take vitamins C (like Redoxon) once a day 7. If you can use Iodex (CMC ointment) that use it once a day (massage at affected area) 8. Avoid taking shower with cold water 9. Take shower with hot water 10. Give 15 minutes to your back and neck daily and do some exercise (ask doctor) I was looking if someone has images of good exercise for neck and back problem. Any site or book? GCS
Start stretching a lot more, and running / walking. Swimming is also excellent, and try to keep good posture. i had back surgery for the same reason, at an early age too. don't let it happen to you!