| Relief From Annoying Back and Neck Pain |
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Has Annoying Back and Neck Pain From Spending Too Many Hours at Your Computer Terminal Got You Down?! Relief Is On its Way! By Shelley Bueche If you are a freelancer spending more hours at a computer desk than you can count, and if you are over say, 25, there’s no doubt in my mind you suffer with occasional nagging _____ (fill in the blank) pain from time to time. In my case, neck pain became a constant source of irritation and aggravation. In fact, I was beginning to think that the phrase computer terminal was a double entendre. What is a freelancer; dependent on sitting at a computer terminal for extended periods at a stretch, and in excruciating pain, to do? Of course, spend more time online typing in keywords as: back pain, adequate/inadequate posture, neck pain, ergonomically designed office furniture, and what else? Turn to online forums to see if I am alone in my misery (I suspect I am not). Here is what I learned-- I am suffering from OOS, Occupational Overuse Syndrome! Symptoms of OOS include sore, fatigued neck, shoulder, back and wrists and may include numbness or tingling of the neck, back, shoulder, wrist muscles or tendons. Well, it’s nice to know that I do have company. However, as a freelancer I’m not about to sue my employer and go on disability leave, at least not anytime soon! I even went so far as to inquire at a writer’s forum and ask how pervasive this problem is (very) and what my fellow writers do about this condition. An interesting and educational online discussion ensued: One writer insisted that her ergonomically friendly chair, you know the kind that tips you forward, is the answer. I still haven’t tried this solution, but it sounds like a good idea. In fact, I had one of these chairs about a decade or two ago when they were all the rage, where is it now? Another writer insists that Pilates classes are an excellent way to ward off muscle pain. She does advise novices to go easy and not overdo it at your first class. Again, I haven’t signed up for any classes yet, but it’s definitely on my to-do list. Next, stretching at your desk—AHA, that I can do. In fact, I am stretching as I type right now. Rotate your neck, sit up straight and reach your arms for the ceiling. This does help, I like it! Position your elbow at a comfortable position, wrists even with the lower row at your computer keyboard, take frequent breaks (that I can do, no problem) and elevate your feet with a footrest. Diaphragmatic breathing, that is breathing from your diaphragm, not your upper body, makes a huge difference—I promise! Babies breathe correctly, but as we mature and bad posture plus tension and anxiety sets in, we start shallow breathing and it quickly becomes a habit. Place one hand on your navel area and the other on your chest. Take a breath, you should feel your lower hand rise first, otherwise you are breathing poorly and improperly. Practice the proper technique several times a day and you’ll feel the difference. This proper breathing exercise forms the basis for meditation therapy. Use an exercise ball instead of your chair, at your computer desk. Uhh, not sure about that one, I write for a living and I’m not particularly coordinated—an exercise ball at my desk? I see myself rolling down the hall and never stopping. Ben Crawford, Physical Therapist with the Texas Back Institute recommends to “Sit with your hips higher than your knees, this puts less strain on the lower back. Make sure your seat pan allows for a ‘gap space’ of 2 to 4 inches between the front edge of the chair and the back of your knee: too much space can irritate the sciatic nerve; too little space can reduce blood flow to your lower extremity.” Crawford goes on to suggest, “The use of a footrest, foot rail or even an empty plastic crate or cabinet ledge close to the ground to provide relief. Propping the foot up this way takes strain off the lower back.” Well, I hope these suggestions have helped or at least provided ‘foot for though.’ As for me? I’m off for a walk around the block to gather my thoughts, take some mental notes and rest my lower back. See You Later! |
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