2. Pelvic Lift
1) Sleep on your back with knees bent and feet flat on the floor.
2) Press your legs down followed by lifting bottom upwards slowly.
3) Hold for a count of 10.
4) Return to starting position and repeat the movement 10 times.

3. Hip Rolls
1) Sleep on your back with your knees bent and feet in the direction of the floor.
2) Turn your head left and laterally relaxed position and move both knees down toward to right to the floor by trunk rotation.
3) Hold for a count of 5.
4) Return to the initial position.
5) Turn right and head laterally relaxed position and then move the left knee down toward the floor.
6) Hold for a count of 5.
7) Repeat 10 times.

4. Cat and Camel
1) Position crawling up on hands and both knees.
2) Move back to the fore until the maximum like an angry cat
3) Hold for a count of 5.
4) Pull your stomach down to floor backs away.
5) Hold for a count of 5.
6) Back to the initial position.
7) Repeat this movement 10 times.

5. Hip Extension
1) Position your knees and crawl to your feet as the pillar.
2) Lift your right leg straight away from your body, try the hip, back up straight.
3) Hold for a count of 5.
4) Return to the initial position.
5) Repeat the above exercise by lifting your left leg.
6) Repeat 10 times count.

6. Prone Extension
1) Sleeping on your stomach (lying flat on stomach).
2) Push up your hand to elbow in a straight condition and your hip still against the floor, keep your legs straight.
3) Hold for a count of 5.
4) Repeat this movement 10 times.

The habits of wrong body position become one of the many causes of back pain. For example, watching television and sleeping, cooking stove with a very low position, not lifting the footstool, or sitting too long. So, before doing lower back pain exercises or getting therapy, the good habits of body position should be done.

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We have probably heard tips to prevent back pain above, but we often ignore it or lazy because of certain condition, but it is your choice whether you want to experience back pain or to prevent it? One of the suggestions above are exercising regularly in order to improve the stability of the body and strengthen your back muscles.

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Institutions that are always looking for ways to improve the productivity of this work, even examining the benefits of movement they made to 42 women aged between 36 to 52 years. The results illustrate, the movement they make can form a neck muscle tissue to replace what had been tense and cause pain.

Do routinely for 3 months with the help of 1-2.5 kg dumbbells. Every movement is a count of 8-12. For maximum results for the neck pain therapy, do it 3 times a week.

Shoulder Shrugs
Straighten both hands at its sides while holding dumbbells. Raise your shoulders toward the ears, hold the shoulder for a moment and return to the starting position.

Reverse Flies
Fixed holding dumbbells, put both hands in front of the thigh. Slowly bend your elbows up until the chest-high. Then stretch both hands to the side and hold for a moment, then returned to its original position.

Upright Row
Bend forward and place both hands holding dumbbells, parallel to the thigh. Slowly outstretch your hands to the side and hold a moment, then return to the previous position.

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Terms of chronic neck and shoulder pain specifying particular measures, psychosocial and work have been examined by a self-structured questionnaire and clinical examinations. 5% in period of 1990-1995, chronic shoulder and neck pain expanded with age, and were more frequent among women than men in each birth cohort. The rate of disappearance of chronic shoulder and neck pain decreased with age. The psychosocial factor seemed to be the causes in both developing and disappearing of chronic shoulder and neck pain.

The aging of the workforce gives to a general concern of the pain. Most workers do not have computers or minor neck and shoulder pain, a few experience prolonged pain, and moreover fewer, chronic neck and shoulder pain.

There are various treatment options such as chiropractic treatment, intensive strength training, physiotherapy, acupuncture and provides relief for many persons with chronic shoulder and neck pain, but it is not systematic. Even the cancellation of more chronic neck and shoulder pain, you’ll require a long-run treatment.

Chiropractic attempts to cure chronic shoulder and neck pain who had been a patient suffered for several months. Patients suffering the pain usually require one day or two part time wear during period of time of stress, while the symptoms are present or if they sleep.

Researchers at Oslo University has given 10 acupuncture treatments standard twelve office workers who complained of chronic pain in the neck and shoulders. New neck pain research has got that office workers who have the pain felt the benefits for three years after an acupuncture treatment.

Massage, acupuncture, rehabilitation and exercise give effective relief of the pain.

In the recent study, it has been proven that strength exercises can decrease chronic neck and shoulder pain.

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To avoid pain because of SMS or typing and neck pain causes, the experts recommend:

1. Avoid sitting in the same position for hours, stand and rest for a while.
2. Pay attention to posture. When the computer monitor should sit parallel to the eyes and arms form a 90 degree angle, knee angle is 90 degrees and feet touching the floor.
3. Many people bowed when typing because it is too concentrated to see the keyboard.
To keep a good position to give additional neck and back and set against the back of
the chair.
4. Use two fingers and give your fingers a rest when typing a long message.
5. Stay active because the people who are more active outside of work and have a good
circulation will provide a better recovery than those less active.
6. If you experience pain, stop typing. Anti-pain medications may help.

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