Upper back pain may not be the most common spinal disorder but when it occurs it can still cause substantial pain and discomfort. This pain can be caused through strain, poor posture, or sudden injury. Most complaints come from those who work at computers most of the day. Whatever the cause of pain, doing exercises such as these can help ease and prevent pain and discomfort:
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As you’re reading this article, observe how you’re seated and viewing it. Chances are you’re slumped over your chair with curved shoulders and your head tilted forward at an uncomfortable angle. If you’re accessing this on a tablet, the chances are likely higher. This poor posture called “tech neck” is caused by straining your neck forward to meet your screen. While we cannot deny the ever-increasing demands and convenience of mobile work and play, we can make sure that technology makes our lives easier and not worse.
Staying in this “tech neck” or “forward head posture” can cause muscle strain, disc herniation, pinched nerves, upper back pain, and vascular disease as slouching can reduce lung capacity. So what’s a plugged-in generation and workforce to do?
- Take frequent breaks – About every 20 minutes, break your eyes from your screen to roll your shoulders and neck. Take a short walk – your work will be there when you return.
- Bring the screen to you – Consider using ergonomically designed mounts such as the Monitor Mount iPad Holder to minimize eye/neck strain. For those who prefer to work on your favorite sofa, the Tablet Floor Stand works well as a freestanding table.
- Stretch Your Neck – Some easy neck stretches include chin tucks, tilting your head side to side by bringing your ear close to the shoulder, rotating your chin towards each shoulder, and pushing your chin down towards your neck with your finger.