Learning to be be comfortable in your back, neck and shoulders is one of the biggest things you can do to reduce the stress of your workday. A few simple changes in your daily habits can make a big difference in relieving pain. While good ergonomics are important, there is much more you can do beyond that. Here are some expected and unexpected pain relief treatment tips to relieve stress related to upper back pain, neck pain, and shoulder pain.

1. Take Comfort Breaks Every 15 Minutes

Stand up, lightly roll your shoulders, look around and take in the room. If you make a habit of this, you will begin to notice that intense concentration narrows your focus and leads to ignoring pains in your body. During your breaks, remember to breathe, or even, take a sigh. At the very least look at a distant point in the room. This will rest your eyes and your entire body, and allow you some general pain relief.

2. Let yourself slouch occasionally

Did you expect this one? Good posture is important for sitting at your desk comfortably, but if you are feeling strained by your posture, then it is time for a mini-slouch break. Many people actually get neck and back strain from trying to pull themselves up all the time. The human body is made for movement, and constantly changing position. It is also made to go through cycles of activity and rest.

Here are 3 fun slouching exercises:

The Pelvis Slouch: Let your pelvis and belly rock backwards as your head slumps forward. Then roll your pelvis back forward and down and allow your head lift naturally.

The Shoulder Slouch: Slowly lift your shoulders up to your ears, and then slowly let them drop, while exhaling. Alternately, slowly slide your shoulders backwards, and then let them slouch forwards. Move only as far as you can move easily and slowly, and work your to larger movements. In fact, in good posture, your shoulders are able to move freely. Holding them back all the time can lead to strain.

The Hip Wiggle: In this one you “slouch” side to side. Let your chest slowly wiggle side to side. See if you can let your head bend the opposite way of your chest and let your weight shift on your bottom from left to right. This helps to free your neck and back.

3. Pay attention to your head

Your head is very heavy, and it balances on top of your spine. Notice if you tend to stretch your head forwards towards your work. This is guaranteed to strain your neck or back over time. See if you can find a more balanced place for your head.

4. Look To Your Shoulder

This is an exercise for helping your body remember how to sit more comfortably. With SMALL movement, slowly turn your head to the left a few times as far as is comfortable without a stretch. Pause. Then several times turn your head left while also taking your right shoulder forwards, and your left shoulder backwards. This will help you turn further. Pause. Then do the same thing, but leave your head left and take your shoulders only back and forth, gently. Return and turn everything to face left again. You can do the same thing to the other side.

5. Get sessions in the Feldenkrais Method®

While mini-exercises help, if stress is ingrained, you may need more, in which case I suggest sessions in the Feldenkrais Method® The Feldenkrais Method® teaches you to naturally retrain how you sit, stand, and move your shoulders and arms, to relieve stress related to neck pain, upper back pain and shoulder pain. Learning these skills can be essential to your comfort and well being.

Learn more about back, neck and shoulder pain at Oakland Pain Relief courtesy of Oakland Feldenkrais Practitioner Eveline Wu