Due to working long hours on computer, I am having pain in my back and neck. How can I avoid these pains?

Answer 1

The first thing to do is to make sure your seating is at the right level, and you are not twisting,or bending your spine or neck while working.
Do a check on this, and likewise with the level of the screen.Is it just slightly below eye level,if not it may need adjusting.
This is the main cause of stress or injury to the neck and spine,in those who spend long hours at a computer.
There are ergodynamicly designed computer chairs available. Many companies have installed them to avoid,sick leave. Or staff having to go on leave due to a work related injury.
Inquire if this is an option were you are working. It actually saves the company money in the long term.
If you are self employed then look into the possible purchase of one of these chairs. They are approved and recommended by the American and Australian Health Authorities. I am not sure regarding other countries.
It would obviously be claimable on your taxation.
Make sure you take a 5-10 minute break, standing away from your computer every 3hrs at least.
Take some of that time to do stretching exercises, for helping your neck and spine relax.
We tend to hold a lot of stress from inncorrect positioning in the trapezian muscles.Which are on each side at the base of the neck. The muscles will become quite taut if you put them under stress for long periods.
You can also do some shoulder and neck rolls and straighten and relax your spine a few times in between breaks.
If you think it is more than just inncorrect positioning/stress related.I would recommend you see a doctor or a chiropractor. Have them review your spine and neck for any other possible problems that this could be attributed to.
At home try a hot pack for stiffness and an ice pack for swelling.Try and sleep on a good mattress with only one pillow. that only fills the natural space between the shoulders and head.
Hoping this is of help.

Answer 2

Back pains are caused by tight muscles in your back, either pinched or just tight. These tight muscles do end up pulling on the pelvis and can make it turn in ways that it shouldn't but once the muscles are released it will be free to return to it's normal resting place. Here is how to release your back muscles: Back: (do from a sitting position) Place your left hand on your left leg next to your body. Place your right hand over your left shoulder and find the muscles next to your spine and press on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. That should take care of your main pains but I'm not sure if it will get all you have listed. If any prevail after you have done your back drop me an email about which ones are left and I will get you the information on what to do for them.

Answer 3

Sleep

Answer 4

you can make the pain feel better by going to a chiropractor

Answer 5

Take a break now and then. Go SLOW!!!!!!!!Also sit up straight, that will help with both of your pains!!

Answer 6

Caffine!!!!

Answer 7

http://eeshop.unl.edu/rsi.html

Good luck.