With more of us at home with time on our hands, the chances are we will be using tablets and mobiles a whole lot more to keep in touch with each other and to ease the boredom of lockdown.   Overuse can lead to neck and back pain - here are some simple solutions:

1. Invest in a good tablet case/stand: Much of the strain related to mobile devices comes from holding your head down to view them. Invest instead in a case/stand that lets you place your device on a flat surface. One with adjustable angles is the best.
2. Support your back: If you’re going to use your device in your lap, make sure your back has good support. On a couch, in a bed or on any other soft surface, try pillows to give yourself support and prevent upper back pain.
3. Hold the phone higher: Holding your smartphone at an angle that minimizes how much you bend your neck also can help in cutting neck strain.
4. Take breaks: Use your device in 10 to 15 minute increments. Avoid long activities like movie watching on these devices. Holding an awkward position for too long contributes to upper back pain.

Progressive Relaxation Technique:

This progressive relaxation technique is easy and quick to learn. Try it when you feel anxious, are stressed, or can’t sleep. Doing this muscle relaxation technique every day will give you the most benefit.

• Lie comfortably with your arms and legs outstretched.
• Clench one fist and hold it for 10 seconds.
• Relax the fist for 10 seconds, then clench again, and relax.
• Repeat with the other hand.
• Draw the toes of one foot toward the knee. Hold for 10 seconds. Relax and repeat.
• Do the same with the other foot.

Repeat the same sequence for the following body parts, first on one side of the body, then the other. You can also experiment with other muscle groups.

• Back of the lower legs. Point, tense your toes, and relax.
• Buttocks. Squeeze together and relax.
• Shoulder blades. Draw together and relax.
• Abdomen. Pull in tightly and relax.
• Neck. Push your neck down towards the floor and relax.
• Face. Tighten and contract the muscles around your eyes and mouth, and relax.

• Hands and arms on both sides.
• Face and neck.
• Shoulders and back.
• Legs and feet.

After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight.

Source: Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by Leon Chaitow N.D., D.O.

Tension soon accumulates in your neck, shoulders and back when you spend hours sitting at a desk or on the sofa.

Ease the problems with massage you can do yourself:

• Sit comfortably with your back supported against the back of the chair, feet firmly on the ground and hands and arms open and relaxed.
• With a deep breath in, raise the shoulders towards the ears and hold them raised for a few seconds. Then slowly breathe out and drop the shoulders. Repeat several times.
• Place your left hand on your right shoulder. Squeeze gently and then release. Repeat down the right arm to the elbow. Repeat several times. Place your right hand on your left shoulder and repeat the exercise.
• Place the fingers of both hands at the base of your skull; apply slow circular pressures down from the base of the skull to the base of the neck.
• Now close your eyes and relax your face muscles. Be aware of your eye muscles, your jaw and your forehead. Place the fingers of both hands on each side of the temples and slowly massage in circular motion. Repeat several times.
• Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.

Source: www.stress.org.uk