Your back to school guide for preventing neck and back soreness

It’s that time of year again where school aged children and teens will be spending more hours than we would like sitting and studying. We all know this is not ideal for anyone at any point in their lives for multiple reasons so here are some tips for preventing and relieving neck and back soreness.

Neck and back pain arise from prolonged postures/positions therefore, when we think of combating the inevitable, focus on these three elements: posture correction, stretching, and strengthening exercises.

Posture Correction

Ergonomic Setup: Ensure your study area is ergonomically friendly. Your chair should support your lower back, and your desk should be at a height where your elbows are at a 90-degree angle when typing.

Screen Position: Your monitor should be at eye level so you don't need to tilt your head down or up. This goes for cell phone usage as well !

Feet Position:Keep your feet flat on the ground or on a footrest.

Stretching (hold all stretches for a minimum of 30 seconds to effectively relax muscles) 

Strengthening (start with 5-8 repetitions in a row, holding 5-10 seconds and repeating twice a day)

Neck Strengthening: chin tucks- Sit up straight in a chair and look directly ahead of you.Tuck your chin in without tilting your head down.Return your head to the original position. 

Upper Back Strengthening: Scap setting- Clasp your hands in front of you. Squeeze your shoulder blades back and down towards your spine. 

Core Strengthening TrA contraction- Place your hands just above your hip bones in front and slightly toward the centre of your belly on each side to monitor the contraction of the transversus abdominis muscle. Gently pull your belly button toward your spine, you should feel a slow and deep tension under your fingers without any superficial abdominals activation (rigidity of the rib cage) or any movement of the pelvis.

Still sore at the end of the day? Place some heat on your neck or back to alleviate that tension.

All the above are important in your recovery but let’s be honest, the most crucial advice we can give is to MOVE. A body in motion is a happy one so set an alarm every 30-60 minutes to walk, stretch and clear your head. Trust me, your body will thank you.

If your symptoms persist or worsen, call one of our 3 locations and our skilled therapists will get you back to feeling like yourself again.

Sasha Branco, Registered Physiotherapist.