Making a few simple changes in the way you work can make your life between appointments a whole lot more comfortable.  Here are a few suggestions.

When sitting at the desk, put a book under your feet so that your knees are at the same level as your hips. When your knees are too low, it puts strain on your lower back - which can lead to backaches and shortening of muscles.

Adjust the height of your computer monitor so that it is at eye level.  If the screen is too high or too low, you are at risk for neck pain, spasms and headaches. When you need to take a closer look at the monitor, move your whole body forward, not just your head. Otherwise, you could develop an unsightly hump on your back.

Avoid scrunching the phone receiver between your shoulder and your ear.  A headset is highly recommended.

Move around.  Sitting in the same position for hours on end can cause muscles to tighten and shorten; this will create pain and limit your range of motion.  Every few hours, get up and do a series of simple computer and desk stretches to loosen your muscles.  For example, grasp the underside of your seat with both hands to stabilize your shoulders; then tilt your head to each side, and touch your chin to your chest. This will stretch the sides and back of your neck.

Take a 15 to 20 minute walk on your lunch break. This will not only get you out in the fresh air but increase your energy level.

A Gentle or Beginner’s Yoga classes consistently one to three times a week can help with flexibility.

Receiving Acupuncture, Chiropractic and/or a monthly Therapeutic Massage can help relieve tension and stress caused by computer and desk work.

Muscle strains are tears or other damage due to over stretching in the muscle fibers, or in the tendons that connect muscles to bones.  Causes of muscle strains include muscle imbalance, when one side of the joint is stronger than the other; and muscle fatigue, when stress or over stretching pulls the muscle and connective tissue. Symptoms and signs of muscle strains include pain, swelling, and tenderness in a muscle or joint.  You should talk to your physician if you experience excessive swelling, bruising and/or severe tenderness in the injured area; or if it prevents you from moving comfortably.  If a physician referral is not recommended, consider these simple self care tips:

Rest by reducing your activity and avoid movements that place stress on the injured area.

Ice as soon as possible using a coldpack 20 minutes on, 20 minutes off for 2 hours and continue for 24 to 48 hours after the injury.  Depending on the severity of the injury after the initial onset, elevate the injured area for 24 to 48 hours.

Drink plenty of water. This will help with the healing process by flushing out toxins.

Note:  The information in this text is not intended to be a substitute for appropriate physician diagnosis and medical care.