Sitting at the Desk

• Sit close to your desk with chin horizontal and shoulders relaxed;
  
• Keep the back straight and put rolled towel behind if necessary;
  
• Upper arm vertical and lower arms horizontal;
  
• The hip and trunk angle must be around 90º;
  
• Keep feet flat on the floor;
  
• Don’t sit at the desk too long, move around and do pause exercises.
  

How to Prevent Neck Pain

• Always keep the neck in a neutral position when watching television, driving a car or sitting at the desk;
  
• Keep the shoulders in relaxed position with whatever you doing;
  
• Sleep on good mattress with correct pillow to keep the neck in neutral position; 
  
• Never clutch the phone between your ear and shoulder    

Incorrect Technique

Correct Technique

How to Prevent Back Pain

• Do strengthening exercises for abdominal and back muscles;
• When lifting heavy objects keep the back straight and use legs for lifting;
• Carry heavy objects with both arms close to the body;
• Sit up straight with seat forward when driving a car.  A pillow can be put behind the back;
• Preferably sleep on your back, with a pillow under the knees or between the knees when lying on the side. 

How to prevent tempero-mandibular (jaw) pain

• Keep your face and neck warm if the temples and jaws are sensitive to cold;
  
• Always try to relax jaw muscles;
  
• Avoid strain on jaw muscles by not chewing gum, pizza or biltong;
  
• Use bite plate if prescribed;
  
• Massage temple and jaw muscles regularly;
  
• Use hot packs if necessary. 

Rules of Exercise

• It should be done regularly;
  
• Start mildly;
  
• An exercise should not cause pain;
  
• Increase intensity gradually;
  
• Listen to your body;
  
• After injury apply the RICE principle during first 48 hours – Rest, Ice, Compression and Elevation    

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