The computer is a vital and most important tool in many different occupations at present. However, long periods of working at a computer in an appropriate manner can increase the chances of developing an injury such as back pain, muscle and joint pain, overuse injuries of the upper limbs and eyestrain

 

Yoga:

• Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body
• People with back pain have to be extra careful when trying out exercises

Core stabilizing technique:

• Core stabilization or core strength or core support means strengthening the core muscles of the body is an excellent way to support upright posture and good alignment, as well as reduce back or neck pain.
• Rehabiliation clinics are giving core strengthening exercises as home programs to their back and neck patients

Water exercises:

• Also known as aquatic therapy, utilizes unique properties of water to strengthen back muscles, increase flexibility and decrease pain
• Being in the water provides support and weightlessness, which reduces pressure on the joints caused by weight bearing and/or exercising on land
• The supportive water environment is one in which back pain is reduced, making it an excellent choice for people with arthritis or with injuries to heal
• The buoyancy of water can support your body while you move your joints, which helps to increase joint range of motion. Resistance also will help you to strengthen your muscles

Egoscue method:

The Egoscue is an unconventional system of exercise that aims at restoring body's natural motion capabilities. The Egoscue method is a series of exercises that restores the body's natural motion capabilities

Stretching and Exercising while at work:

• Sit properly in a good chair designed for desk work
• Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes
• If you have to look down or up, you need to adjust the height of your screen
• Keep your legs bent at the knees so that the knees are only slightly higher than your hips
• Feet should be flat on the floor or on a step stool of some sort
• Stand up every half hour to stretch or walk around a bit.
• Stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users
• To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck

Back posture:

• To stretch your chest and strengthen your upper back muscles:
• With your feet flat on the floor, sit slightly forward in a sturdy chair, keeping your back and neck straight
• Look straight ahead and bend your arms at the elbows
• Gently move your elbows and shoulder blades back as far as you can and still be comfortable
• Hold the position for five seconds while breathing normally. Return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability. Pelvic tilt

Upper Back exercises:

• To stretch your upper back and shoulders:
• Lie on the floor. Bend your knees, tighten your abdominal muscles and stretch your arms above your head
• Keeping your arms straight, spread them out and lower them until they're level with your shoulders
• Hold the position for a few seconds while breathing normally. Then return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability.