• Avoidance of neck strain:

The normal position of the neck is where a gentle curve forwards is maintained (when viewed from the side). This is called a cervical lordosis and is the NEUTRAL POSITION for the neck. The muscles, ligaments, tendons, nerves, and blood vessels are in good position with this posture.

Looking down for long periods of time (where the chin moves towards the chest) or up (where the chin moves away from the chest and the back of the neck is compressed) causes strain and sprain of the neck. Furthermore, extremes in rotation or side bending also strain the neck.

The easiest way to avoid this is to perform the 6 basic motions of the neck while sitting with erect posture:

-touch your chin to your chest and hold for a count of 10; tilt your head back to look up at the ceiling and hold for a count of 10; rotate left as far as you can comfortably and hold for 10; do the same to the right; side bend to the left attempting to touch your ear to your shoulder (but do not shrug your shoulder)…hold for a 10 count; and finally, do the same side bend to the right. Repeat this 3 times.

Proper positioning of your computer screen is also important. The top of your laptop screen should be at eye level. If you are using a very large screen, position your chair so you can see the entire screen sitting with your neck in the neutral position.

• Avoidance of upper back strain:

The upper back (particularly between the shoulder blades or scapula) is a common area of strain when working for long periods on a computer. It is really a result of the slouching or shrugging of the shoulders while working on your computer (the net result of having your arms extended in front of you).

After performing your neck stretches, do the following:

-take your right forearm and grasp it with your left hand pulling it across your chest stretching the muscles of your upper back…hold for a count of 10; do the same with your left forearm; finally sitting straight upright attempt to touch your 2 shoulder blades together (as if you wanted to hold a pencil between them)…hold for a 10 count. Do each maneuver 3 times in succession.

Proper positioning of your computer will be helpful in reducing upper back strain. Your keyboard should be at the same level as your elbows (meaning the elbows are bent 90 degrees).

If your keyboard is too high you will be essentially performing a continual shoulder shrug as you work on your computer. If your keyboard is too low you are causing your shoulders to slouch.

• Avoidance of lower back strain:

Sitting for long periods puts excess strain on your lower back. The human body is really designed for standing when it comes to your low back.You actually have less stress applied to your lower back in the standing position.

When seated all your body weight above your buttocks is transmitted to your lower back. When standing it is distributed throughout your spine and lower legs.

After performing your neck and upper back stretches do the following:

-get up from your desk and walk around a little. Standing erect slowly bend at the waist and try to touch your toes…hold for a count of 10; reach up to the ceiling and stretch for a count of 10; rotate at the waist as far as you can to the left…hold for 10 count; do the same to the right. Again, do each 3 times.

Proper sitting in your chair in front of your computer will reduce lower back strain. You want a chair that seats you upright with a slight tilt backwards (20 or 30 degrees). A perfectly uptight position is to be avoided.

ALL THE SPINAL ALIGNMENT STRETCHES ARE TO BE DONE EVERY 2O MINUTES, HOLD FOR A 10 COUNT, AND REPEAT 3 EACH. IF YOU HAVE PRE-EXISTING PAIN YOU SHOULD BE EVALUATED BY YOUR PRIMARY CARE PRACTITIONER.