Relieve Upper Back and Neck Pain

Relieve Upper Back and Neck Pain

Good Morning Everyone!

I think it’s safe to say we’ve all experienced neck (cervical) and upper back (thoracic) pain at some point in our lives.  For some of you, this is something you deal with on a daily basis…why?  Well, the way we position our heads when we text and how we sit in our workspace might have something to do with it.  Most of us text and respond as quickly as we can to emails on our phones – a tiny little screen that we will lower our heads down to read, right?  Check out the image below found on – the further we tilt our heads forward, the more weight and stress we put on our spine.  Yikes!

Your workstation – which image below best describes how you typically sit and work?



  • From the images above it’s easy to pick out which one would be the most ergonomically correct workstation.  Using that image as an example, get your workspace set up in an ergonomically correct way.  For starters, make sure your knees, hips and elbows are bent at a 90 degree angle.  Now it’s up to you to sit up straight and roll your shoulders back – try not to let them creep up to your ears, even if your stressed 🙂
  • Change your texting posture and as often as you can, respond to emails from your computer instead of your phone.

  • Every hour, step away from your desk and walk around for 2-5min.
  • Watch the video below and learn some simple exercises you can perform with a foam roller to relieve upper back and neck pain:

If you’re interested in purchasing a foam roller, click the link below:


Yours in Health and Wellness,


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