Once you know you can safely exercise the main thing to remember is that you need to progress slowly. The 10 percent rule is a guideline many fitness experts use to help both experts and beginners avoid injury, yet they still see continual improvement in performance.
If you experience neck pain — especially when you sleep — you may want to consider changing your sleeping position, as it could make a major difference. Research shows that sleeping on your stomach can lead to pain in the morning. That said, sleep position isn’t the only thing that will solve your cervical woes. In addition to sleep position, a high-quality pillow that supports your neck while you sleep can help.
Keeping your eyes up, moving often and making sure your spine is supported are some of the keys to a healthy workspace – and they don’t require expensive equipment.
Scientists have devised a spinal stabilization exercise program for managing lower back pain for people who perform a sedentary job. After testing the program with 70 volunteers, the researchers have found that the exercises are not only efficient in diminishing the non-specific lower back pain, but their effect lasts 3 times longer than that of a usual muscle strengthening exercise program.