Sitting all day and working at a computer is notoriously bad for you. But the specifics of why this is are rarely explored.
As you're reading this you are most likely seated and on your computer, so this should be easy to relate too. Back pain is often caused due to imbalances at the hips and/or shoulders. As you sit in your desk with your hands on the computer, your shoulders are in horizontal adduction (flexion) which means muscles such as your pec minor and pec major (front of chest) become tight. This then causes the opposite (antagonist) muscles to be weak and not function correctly. Which in this case are the various muscles around your shoulder blades and upper back. This causes the shoulders to sit in a position of internal rotation which is often a precursor for soreness in the back and/or neck.
How to fix
I'm not silly enough to sit back and say you should spend less time on your computer as sometimes that's just not an option when it comes to the workplace. So instead, save yourself the pain and spend 10 minutes in the gym stretching and strengthening specific muscle groups. Here are someways to help reduce and prevent neck and back pain at the gym:
- Through stretching the muscles at the front of your shoulder (ask at reception for some great stretches) you can provide length and flexibility back to the tight overused muscles.
- Using a spiky ball or gold ball to apply pressure in certain tight areas can be very effective in eliminating scar tissue and promoting greater flexibility in the surrounding muscles.
- Strengthening the muscles at the back of your shoulders (through a number of specific exercises) should gradually see your shoulders naturally sit back a touch and not be so rounded as well as take the stress of the muscles at the front of your shoulders (agonist muscles).
This can all be done in about 10 mins at the start of your work out. Please come and see us at the CFC reception or contact us if you would like us to show you some effective stretches and exercises to help alleviate neck and back pains.