As more and more people find themselves with office jobs, the incidents of workplace-related injuries from prolonged periods in front of a computer, talking on the phone or sitting in meetings, are on the rise. Though each ache has its own cause and explanation, here are some common deskwork-related pains, and what to do about them.

Neck pain is often caused by sitting in front of a computer. Staring at the screen for hours at a time causes the head to move forward, straining muscles at the back of the neck, causing headaches, and sometimes compressing pain sensitive structures, such as discs and nerves. A chin tuck will help decrease tension and lengthen structures in the back of your neck, while strengthening the supporting structures in the front of your neck. (Exercise 1.)

Shoulder pain is also commonly caused by deskwork. You may find yourself hunched over the computer keyboard, or curled in on yourself when writing. This causes shoulders to move forward and elevate, causing painful aches as muscles tighten. Gentle stretching can help alleviate this feeling. (Exercises 2 and 3.)

Low back pain is very common. If you're finding sitting in the office is irritating your back, try replacing your chair with a balance ball, at least for part of the day. This will make you aware of your posture, and keep you sitting up straight.

Alternately, try to make sure you are in a straight-backed chair, with your knees slightly higher than your hips. (You can use a small stool, or even some books on the floor to achieve this.) If neither of the previous suggestion is an option, or if you just need some relief, try this position, to help take pressure off the lower back. (Exercise 4.) n

EXERCISES

1.Lie on your back on the floor. Gently nod, bringing your chin towards your chest, without lifting your head off the floor. Hold for two to three seconds, and repeat five times.

2. Put your arm on the side you are stretching behind your back. Lean your head towards the side opposite the one you are stretching, bringing your ear to your shoulder, then rotate the head up and towards the side you are stretching. Hold 30 seconds. Repeat on other side.

3. Then, turn your head down and away from the side you are stretching. Hold 30 seconds. Repeat on other side.

4. Lie on your back on the floor. Bring your feet up so they are flat on the floor, keeping back flat. Lift knees towards chest.

Meghan Max is a registered massage therapist working with Corporate Massage Therapy at Back on Track Physiotherapy. She is studying to expand her horizons by becoming certified as a personal trainer and as a nutritional consultant.

Editor's Note: This is the first in a new series that will focus on health and wellness issues in the workplace. Watch for it in every third issue of the OBJ. Meghan's next column will run in the Oct. 29 issue.