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Aug 17, 2015

Remove Back and Neck Pain from Computer Use (Video Tutorial)

Unknown     8/17/2015  No comments

Naturally Remove and Prevent Back and Neck Pain from Sitting in Front of The Computer Too Long:

In this post, I will show you pictures and videos to guide you on how to remove and prevent pain from sitting in front of the computer too long - the natural way - by stretching and strengthening.

When we sit in front of the computer too long without breaks and in the wrong posture, muscles stay in the wrong contracted positions that's why we develop pain and tender points.

Most of us make the mistake of not taking breaks, and sitting on the computer for more than a few hours at a time. We have a duty to ourselves to take the time to breathe, stretch and strengthen in between being on the computer, so that our bodies don't develop aches and pains.

Wrong Postures When Sitting in Front of the Computer:

Physical Problems from Wrong Posture on the Computer:

Common Pain Areas with Wrong Posture from Computer Use:

(Back Pain, Neck and Shoulder Pain, Lower Back Pain)

Proper Posture When Using the Computer:

Here are three images and a Youtube video that show the proper way to sit on the computer, (to make sure that you are doing it correctly).

Here's a Youtube Video that shows us ways to correct our posture when using the computer:

Proper Posture for Computer Use to Prevent Back, Neck and Shoulder Pain:


Notes when Stretching:
  • When stretching, hold each stretch for at least 15 seconds (count 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 slowly)
  • Take deep breaths while you stretch
  • After the 15-second stretch, you may: 
    • move into a deeper stretch, hold again for 15 seconds. or;
    • take a break (30 seconds in between stretching sets) then repeat stretch
  • Stretch each muscle groups 2 to 3 times a day.

1. NECK STRETCH ( To prevent and remove neck and shoulder pain from computer overuse or wrong posture)

This will help stretch the tight muscles in the neck caused by looking at the computer screen the wrong way.

    Neck Stretch #2: 

2. CHEST/ PECTS STRETCH ( To prevent and remove shoulder and neck pain from computer overuse or wrong posture)

This stretch will help prevent your body from "naturally" curving and slouching forward. When we don't stretch this muscle group, or body will slouch foward by default, which causes pain in the shoulders and neck.

3. HIP FLEXORS STRETCH ( To prevent and remove back pain from computer overuse or wrong posture)

When we bend forward and slouch, muscles coming from our spine to our hips (hip flexors) get contracted. This causes us to "naturally" bend forward because of the muscle tightness. We need to always stretch our hip flexors so that our bodies easily stand and sit up straight. 
Stretching our hip flexors will help prevent pain in the lower back and it will also help correct our spine alignment to prevent neck and shoulder pain.


When we strengthen our core, our muscles become strong enough to support our bones to be able to sit and stand properly. When our core muscles are weak, we slouch and sit and stand the wrong way, which makes our bones and wrong muscles to compensate.

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