Article by Paul Houle, MD : Pain in the Neck? It isn't just Windows...So, you've been busy building your online business. The countless hours are starting to pay off. You feel great except for the aching back, stiff neck and headache that never seems to go away. You have forgotten the most important part of your online venture - yourself. Hours spent at the computer place a tremendous strain on our bodies. The glare from the computer screen, our posture in the chair and sitting in front of a computer can cause the muscles that keep your spine in proper alignment to become weak and irritated. You may experience minor symptoms such as stiffness or major symptoms such as headaches and backaches. Any of them can stifle the creativity and endurance needed to be a successful online entrepreneur. Back and neck exercises help strengthen and increase flexibility in the muscle and joints that support your back. It takes just 15 minutes, a couple of times a week, to condition the muscles that keep your neck and back healthy and in balanced alignment. Most of the exercises that strengthen your neck can be performed without getting out of your chair. First, while keeping your eyes level, slowly rotate your head to the right so that you are looking over your shoulder. Hold for 5 seconds and then rotate your head slowly to the other side - hold for 5 seconds. Do this 5 times. Next, to stretch and strengthen your shoulder muscles put your arms in the air as if you are gesturing to "surrender". Push your arms back, squeezing your shoulder blades together and hold for 5 seconds. Relax and repeat this 3 times.
A demonstration can be viewed by visiting http://www.spinetimes.com To stretch shoulder, back, and hip muscles stand and place your palms on your low back. Lean your upper body backward without arching your neck. Hold this position for 5 seconds. Relax and repeat 3 times. Another good exercise that can be performed at your desk is a modified leg-pull. While sitting in a chair grab hold of your right knee. Slowly pull your knee to your chest while keeping your left foot planted firmly on the floor. Hold for 5 seconds and alternate with the left side for a total of 3 times. If you are suffering headaches, try this simple remedy. Take your right hand and pinch the skin and muscle between the thumb and index finger on your left hand. Squeeze as hard as you can and hold for at least 5 seconds. Most of the time this will relieve your headache and you don't even have to get up. These exercises are designed to help you relax and improve your posture and flexibility. By taking the time to do these exercises you can give yourself that extra edge that will help you succeed. Paul Houle, MD copyright 2000
Dr Houle is the editor of The SpineTimes, a free newsletter and website with articles and tips to help people with back and neck pain live better.
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