The very nature of your work demands things of your body that it simply was not designed for – sitting down for extended periods, staring at a screen, repetitive hand and finger movements, staying in one posture for too long.

Without the proper maintenance, these all build up and begin to cause you upper back pain, shoulder tension, neck stiffness and recurring headaches.

In a perfect world you’d be able to throw your computer out the window and never have to even see another one as you retire to the Bahamas to live the rest of your days on a secluded beach, sipping cocktails, while you get your feet massaged.

Alas, it is a far from perfect world and we all need to work. So here’s a few tips to get you through the day and hopefully have you feeling less stiff and sore by the end:

1. Movement: Your muscles will inevitably tighten if they’re stuck in one position or doing the same thing for too long. Keep this in mind and try to introduce regular movement throughout the day. Ideally you should get up, stretch and walk around every hour. Remember to get good movement through your shoulders and neck regularly by rolling shoulders back and forth, shaking hands, and stretching your neck from side to side. Just get moving!

2. Water: H2O experts recommend we drink around two litres of water a day. I don’t know about you, but I don’t like the idea of measuring my water intake. Instead I keep water within easy reach while working – you’ll find yourself reaching for it unconsciously. If you don’t like the idea of drinking plain water, try adding a slice of lemon for an extra alkalizing and hydrating option. Also try more green or white tea. One last side note; filtered water is always preferable, but don’t avoid water totally just because it’s not filtered.

3. Heat: At the end of a stressful day, it’s a great feeling to relax with a heat pack around your shoulders or rubbing in some liniment (like Fisiocrem). Heat will promote circulation to those areas that have been neglected during the day and nourish your tired muscles.

One extra tip for those suffering regular upper back pain is to come in and see us! (you saw that one coming didn’t you?) No home relief technique feels as good as one of our therapist’s elbows releasing your tight rhomboids between your shoulder blades or trigger pointing your traps. Make it part of your physical and psychological maintenance.