If you sit at a desk hunched over a computer all day as I do, you have likely experienced what most do from time to time. The neck aches, the shoulders try to sneak into the ears, and the upper middle back cries out for relief. There are a few simple things anyone can do to help alleviate this discomfort.
First and foremost, get up and move around. Sitting in one position for extended periods without moving is a recipe for disaster. Our spines are cleansed and nourished through movement and that affects every other part of the body. Make sure to move about at least once an hour. If you get so absorbed by your work that you forget, set a timer on your computer to remind you to get up and move.
Second, make sure your desk setup is right for your body. The monitor should be an arm’s length away and at eye level or slightly below. Sit toward the front of your chair on the front side of your sitting bones with both feet flat on the floor and your knees a bit lower than the hips. This keeps excess pressure off the psoas muscles allowing freedom of circulation, and also keeps the tail bone from curling inward encouraging a nice, straight torso.
Consistently sitting with your head lurched forward trains the muscles of the chest to shorten — keeping the head in that unhealthy position. In turn, this over-extends the muscles along the back of the neck and shoulders and there’s where the pain develops. At home, spend some time relaxed in a position that counters the curling inward. Remember the old adage, “use it or lose it”? You want to remind your muscles they also move in the opposite way.
Lay backward over pillows on your bed or sofa or use a stack of blankets on the floor. Fiddle with your setup to get it right for you. Make sure you are comfortable in this supported back bend and then breathe deeply while allowing the muscles along the front of the body to relax, open and lengthen. Before sitting up it is VERY important to lay over on your side and push yourself up with your arms. Sitting straight up would be dangerous for your lumbar so take care coming out of the pose!
Yoga is all about keeping the body in balance and balance is a wonderful thing! Adding these simple practices will do wonders for your spine because if the spine ain’t happy, no ‘BODY’ is happy!