{"id":32945,"date":"2022-09-11T02:54:29","date_gmt":"2022-09-11T02:54:29","guid":{"rendered":"https:\/\/blackhealthmatters.com\/?p=32945"},"modified":"2022-09-11T02:54:29","modified_gmt":"2022-09-11T02:54:29","slug":"prevent-and-relieve-pain-from-computer-slouching","status":"publish","type":"post","link":"https:\/\/blackhealthmatters.com\/prevent-and-relieve-pain-from-computer-slouching\/","title":{"rendered":"4 Exercises That Can Prevent And Relieve Pain From Computer Slouching"},"content":{"rendered":"<p>What if there was a way to prevent chronic pain before it hits? Chronic pain is not only annoying but debilitating. Vinh Pham, a physical therapist, new book &#8220;<a href=\"https:\/\/www.amazon.com\/Sit-Up-Straight-Future-Proof-Movements\/dp\/1982181567\"><strong>Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements<\/strong><\/a>&#8221; does precisely that. He shares a set of <a href=\"https:\/\/blackhealthmatters.com\/stretching-toward-a-healthy-heart\">exercises<\/a> to prevent chronic pain due to injury, bad posture, etc., and how to relieve it. He states that consistently practicing these movements can extend your range of motion and increase flexibility.<\/p>\n<p>&#8220;There&#8217;s\u00a0research to support\u00a0the decrease in the incidence of chronic pain with the addition of exercise,&#8221; says\u00a0Christopher Bise, a professor at the University of Pittsburgh&#8217;s School of Health and Rehabilitation Sciences. &#8220;Exercises that are going to balance the body front to back [such as mobility training] are going to be the ones that help over time.&#8221;<\/p>\n<p>One form of bad posture most of us deal with is computer slouching. Computer slouching is hunching over computers, tablets, and laptops, which causes your head to come down and forward and your shoulders rounded. You probably slouch without realizing it, especially if most of your day is behind a computer. Computer slouching causes bad posture because the muscles in the front of your shoulders become tighter and shorter, and the muscles in the upper back become overstretched and weaker.<\/p>\n<p>Here are Pham&#8217;s top exercises to prevent and relieve computer slouching pain.<\/p>\n<h2>Top 4 Exercises to Prevent and Relieve Computer Slouching Pain<\/h2>\n<figure id=\"attachment_33085\" aria-describedby=\"caption-attachment-33085\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-33085\" src=\"https:\/\/blackhealthmatters.com\/wp-content\/uploads\/2022\/09\/LK_Twisting_Resize.gif\" alt=\"4 Exercises That Can Prevent And Relieve Pain From Computer Slouching\" width=\"700\" height=\"394\" \/><figcaption id=\"caption-attachment-33085\" class=\"wp-caption-text\">via Becky Harlan\/NPR<\/figcaption><\/figure>\n<p><strong>Rotate Your Spine<\/strong> &#8211; This movement seeks to relieve that stress and encourage flexibility by mimicking the natural movements of the spine \u2014 side bending, bending backward, and rotating.<\/p>\n<figure id=\"attachment_33088\" aria-describedby=\"caption-attachment-33088\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-33088\" src=\"https:\/\/blackhealthmatters.com\/wp-content\/uploads\/2022\/09\/LK_Gears_1.1-1.gif\" alt=\"4 Exercises That Can Prevent And Relieve Pain From Computer Slouching\" width=\"800\" height=\"450\" \/><figcaption id=\"caption-attachment-33088\" class=\"wp-caption-text\">via Becky Harlan\/NPR<\/figcaption><\/figure>\n<p><strong>Floss Your Spine<\/strong> &#8211; This exercise also helps to relieve the stress of the slouch position you may find yourself in a while working at your desk. But instead of rotating your spine, as you did in the last movement, you&#8217;re going to move your upper torso forward and backward \u2014 exposing your spine to the opposite motion of hunching over.<\/p>\n<figure id=\"attachment_33091\" aria-describedby=\"caption-attachment-33091\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-33091\" src=\"https:\/\/blackhealthmatters.com\/wp-content\/uploads\/2022\/09\/LK_Bending_gif.gif\" alt=\"4 Exercises That Can Prevent And Relieve Pain From Computer Slouching\" width=\"700\" height=\"394\" \/><figcaption id=\"caption-attachment-33091\" class=\"wp-caption-text\">via Becky Harlan\/NPR<\/figcaption><\/figure>\n<p><strong>Teach Your Body How to Bend Safely<\/strong> &#8211; This exercise aims to protect the lower back from those movements by mobilizing your hamstrings and your sciatic nerve, which runs from your lower back down your hips and hamstrings.<\/p>\n<figure id=\"attachment_33097\" aria-describedby=\"caption-attachment-33097\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image wp-image-33097 size-full\" src=\"https:\/\/blackhealthmatters.com\/wp-content\/uploads\/2022\/09\/LK_ToeStretch_.gif\" alt=\"4 Exercises That Can Prevent And Relieve Pain From Computer Slouching\" width=\"700\" height=\"394\" \/><figcaption id=\"caption-attachment-33097\" class=\"wp-caption-text\">via Becky Harlan\/NPR<\/figcaption><\/figure>\n<p><strong>Extend Your Big Toe<\/strong> &#8211; This exercise, called the Big Toe Extension, aims to relieve or guard against discomfort you might feel in your foot and calf.<\/p>\n<div id=\"res1120386257\" class=\"bucketwrap graphic large\">\n<div class=\"bucket\">\n<div class=\"graphicwrapper\">So, try these moves out the next time you find yourself slouching behind that monitor or before you log onto a computer. You&#8217;ll be happy with the way your body feels!<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What if there was a way to prevent chronic pain before it hits? Chronic pain is not only annoying but debilitating. Vinh Pham, a physical therapist, new book &#8220;Sit Up [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":33102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1956],"tags":[2545,34,390,2546],"class_list":["post-32945","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness-wellness","tag-computer-slouching","tag-exercise","tag-stretches","tag-vinh-pham"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.9 (Yoast SEO v26.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>4 Exercises That Can Prevent And Relieve Pain From Computer Slouching - Black Health Matters<\/title>\n<meta name=\"description\" content=\"&quot;Computer slouching&quot; is common problem many of us deal with especially since most of us spend most of our days behind a computer.\" \/>\n<meta name=\"robots\" content=\"index, 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