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5 Steps to Back Pain Relief
5 Keys to Healthy Eating - 1
5 Keys to Healthy Eating - 2
7 Back Pain Mistakes
7 Healthy Sleeping Habits
10 Foods that Reduce Inflammation
10 Tips for Better Sleep
Acne Treatment & Diet
Acne Treatment Medicine OTC
Arthritis Treatment - Naturally
Back Pain Information
Back Pain - Muscle Imbalance
Back Pain & Poor Posture
Back Pain Relief
Back Pain Surgery Not the Answer
Back Pain and Sex
Back Pain Treatment
Back and Neck Pain
Back Stretch for Back Health
Blood Sugar and Cancer
Bodybuilders & Protein - 1
Bodybuilders & Protein - 2
Bodybuilders & Protein - 3
Bodybuilding and Back Pain
Bodybuilding and Back Pain - 2
Bodybuilding and Back Pain - 3
Bodybuilding and Back Pain - 4
Bodybuilding and Back Pain - 5
Boost Immune System Naturally - 1
Boost Immune System Naturally - 2
Bread - All About Bread
Cause of Lower Back Pain
Calorie Density & Musclar Immensity
Carbohydrates, Diet and Nutrition
Chronic Pain from Food Additives
Cortisol, Stress and Body Fat - 1
Cortisol, Stress and Body Fat - 2
Degenerative Disc Disease
Diet and Nutrition Habits
Diet & Nutrition Intake Ratios
Diet Timing For Muscle Growth
Eating Too Much Protein
Ending Chronic Back Pain
Exercise to Strengthen Bone & Joints
Fatty Acid - Good Fat, Bad Fat
Fibromyalgia Pain & Treatment
Gain Lean Body Weight - 1
Gain Lean Body Weight - 2
Gain Lean Body Weight - 3
Good Fats Prevent Chronic Disease
Healing Power of Food
Healthy Skin & Physcial Fitness
Healthier Skin Care
Health Fitness is Not 12 Week Prog
Herniated Discs
Herniated Disc Treatment & Symptom
Herniated Lumbar Disk Treatment
High Blood Pressure & Bodybuidling
Hormones in Whey Protein
Invest In Your Health
Lactose Intolerant
Leg Length Discrepancy
Long Last Back Pain Relief - 1
Long Last Back Pain Relief - 2
Male Pattern Baldness Hair Loss 1
Male Pattern Baldness Hair Loss 2
Male Pattern Baldness Hair Loss 3
Mechanical Lower Back Pain
Mis-Leading Marketing Phrases
Neck Pain
No Such Thing as Cheating
Nutrition Or Training?
Organic Food & Bodybuilding
Paleolithic Diet - Caveman Diet
Physical Exercise for Seniors
Poor Posture & Back Pain
Prevent Deep Acne Scars
Pre Workout Meal Drink
Pre and Post Workout Nutrition
Proper Workout Diet & Nutrition
Prolotherapy Back Pain Treatment
Real Cause of Back Pain
Reduce Back Pain - 7 Steps
Rub on Pain Relief
Sarcopenia
Sacro Iliac Joint Pain
Sciatica Exercise & Treatment
Shoulder Rehab Exercise
Solution to Piriformis Syndrome
Stimulate Human Growth Hormone
Super Food & Health
Piriformis Syndrom - Sciatic Pain
Protein Supplements vs Food
Relax and Meditate for Better Health
Risk of Contracting Diabetes
Scoliosis Treatment
Spinal Stenosis Treatment
Supplement Savvy
Theory of Nutrition
The Skinny On Salt
Understanding Back Pain by Carol
Uterine Fibroids Treatment

Exercise and Training Articles

10 Ways to Avoid Losing the Thrill
15 Rules of Muscle Building
30 Day Challenge
Abdominal Exercises
Attention to Muscle Pain & Injury
Beach Body Abs
Benefit of Flexibility Exercise
Benefit of Strength Training Program
Beginner Ab Exercise Guide - 1
Beginner Ab Exercise Guide - 2
Beginner Ab Exercise Guide - 3
Cardio Exercise Safety
Cardio Exercise Principles - 1
Cardio Exercise Principles - 2
Choose a Personal Trainer
Choose a Health Club - how to
Choose a Treadmill - how to
Dealing with Sports Injury
Effective Cardio Exercise - 1
Effective Cardio Exercise - 2
Exercising While Sick
Factors Affecting Strength
Give the Gift of Fitness
Gym Safety Basics
Lose Fat and Build Muscle
Maximum Cardio - 1
Maximum Cardio - 2
Measuring Progress
Online Personal Trainer
Pay Attention to Muscle Pain
Pack on Muscle Fast
Principles of Effective Weight Gain
Strength Training - Part 1
Strength Training - Part 2
Strength Training - Part 3
Strength Training - Part 4
Strength Training - Part 5
Stretching Princples and Exercise
Stretching - Why and When
Time for Strength Training
Top 7 Outdoor Fitness Exercises
Top 10 Reasons for Weight Lifting
Weight Training and Manual Labor
Weight Gain & Bodybuilding Myths

Back and Neck Pain

How to Save your Back at Work

Copyright Jennifer Adolfs

Back and neck pain are probably the most complaints you hear at work on any given day.

Sitting on the Job and Lower Back Pain

Sitting, whether you are driving for your work or just sitting in a chair, is often the greatest cause of back pain.

Whenever you are sitting, whether in a relaxed position, driving or at work make sure to support your lower back.

Push your bottom up against the back of the chair and then stack your shoulders right up over your hips with ears aligned over the shoulders so your chin is parallel to the floor. Place a small pillow or rolled up towel at the lumbar or lower back. Change your position every half hour to give your back a change of position.

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Avoid leaning to one side when you are sitting and avoid overstuffed furniture, which doesn't offer adequate support for your spine.

Perform this stretch several times throughout the day if you are having lower back pain. Slide forward in your chair to the edge of the seat. With your feet shoulder width apart inhale and then slowly roll the spine down from the top of the head exhaling until your head and arms are hanging down between your legs.

Take a breath in to hold the stretch and as you exhale roll the spine back up until you are sitting tall again with the vertebrae stacked over your hips. Initiate the movements by drawing your abdominals up and in deeply.

Tension and Pain in the Upper Back from Computers

When working at a computer pull your chair close to the Screen. Use a chair with short arm rests and adjustable height, back rests, and seats. The back rest spring should be adjusted so that the back rest moves with you. A seat that tilts forward is a particularly useful feature.

A swivel chair enables you to work without twisting your back and you can place machines and computer screens that you use often as close to you as possible to minimize the amount of twisting and turning you need to do.

When you lean forward at your desk make sure to bend at the hips instead of rounding your back keeping it in good alignment.


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Below I have outlined an exercise to help relieve some of the upper back pain and tension you may be feeling.

Slide to the edge of your seat with your ankles directly under your feet, arms hanging at your sides, sitting up tall and lifted out of your hips. Inhale as you reach your arms down and back opening the chest and feeling the shoulder blades slide down and together. Then exhale to return your arms back to your sides. Repeat this for about 8 times every hour if needed throughout the day.

Talking on the Phone can be a Pain in the Neck

Holding the phone between your ear and shoulder can be one of many neck pain causes. Try using some of the new phone adapters.

Sometimes just sitting for a long period of time can cause severe neck pain and pain in upper back and shoulders. Practice straightening your back to an upright position and, or go for a walk.

Try this exercise for pain in the neck during the day. Sitting tall at the edge of your chair or standing lower your head letting your chin drop down, then roll your head so you are looking over one shoulder, roll it back down and then repeat to the other side. Perform this exercise 4 –5 times on each side.

Don't forget Exercise for your Back and Neck Pain

The key to alleviating some of this back and neck pain may be a supervised exercise program that addresses these common problems and aids in postural alignment.

Appropriate exercises, done on a regular basis, can provide strength and flexibility in the muscles that are needed to correct postural problems. My favorite, and probably the most effective way to address these length tension imbalances is with Pilates.

Pilates exercises can be performed on equipment using spring tension or on the mat using your own body weight and with balls and bands. Pilates exercises focus on strengthening the core muscles (abs and back) to decrease pain and tension in the body.

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About the Author: Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with musculoskeletal conditions. Find more articles and her new Pilates ebook that outlines many great exercises to help stretch and strengthen your back and improve your posture by going to her web site at http://www.Pilates-Back-Joint-Exercise.com

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