Stretching isn’t just a necessity for athletes. Sitting in uncomfortable classroom chairs and studying for long periods of time force students to succumb to back and neck pain in exchange for a good grade. Enrolled in a duel curriculum university, Stern students must register for an overwhelming amount of courses, resulting in countless hours of sitting in miniature wooden desks or plastic chairs. Heavy loads of homework require many hours of studying in bent over contortioned positions. A student in a prominent college accepts mental stress and the pain it creates. However, physical back and neck pain should not be brushed off as unavoidable collateral damage. Exercise could be a powerful weapon to fight off the physical pain.
Illinois University conducted a study in 2010 on back pain, which confirmed that prolonged sitting with poor posture could contribute to students’ lower back pain. Compared to standing, 40 percent more stress is due to the spinal discs while sitting; twice as much stress can be caused if a person is in a slouched position, which tends to occur while studying or in class.
Studio Art major, Talia Saghian (‘13) expresses her back pain frustration saying, “my art work requires me to paint for extensive hours in the studio, and since the stools have no back support, it can become very painful going into my fourth hour of painting”. The pain in Saghian’s neck and back force her to work in her dorm from the comfort of her bed, which “isn’t the ideal place to paint”, she adds.
A misconception about lower back pain is that it is better to lie down and rest. On the contrary, exercise is the best medicine for your pain, as it will support your spine, and relive the tension in your back. Stretching, swimming, Pilates or simply walking are different ways that can help relieve physical stress, when pulling an all nighter cramming for a test.
Back pain can usually be a result of or cause neck pain. Neck and shoulder stretches don’t require equipment, a facility, or too much of your time. They can be done in the comfort of your dorm room, when you wake up or before you go to sleep.
The “Chin to Chest” stretch can be done sitting or standing. Gently bring your head forward, while bringing your head toward your chest until you feel a stretch in the back of your neck. Hold for 10 seconds, and repeat three times. Another stretch to help with neck pain is the “Ear to Shoulder” stretch. Gently bring your ear to your shoulder until you feel a stretch in the side of your neck. Repeat this exercise to stretch the other side of your neck. Hold for 10 seconds and repeat three times as well.
Speech pathology major, Tamar Benzaquen (’14) feels that yoga has helped her relieve back pain after spending hours studying at the library. She says, “I have better posture, and I’m able to study longer because of yoga. It used to be really hard for me to work on a paper for more than an hour at a time, because I kept straining my neck when looking at my laptop”. She goes on to say, “I really think that yoga or any type of exercise is the best medicine for back pain”.
The “Child’s Pose” yoga stretch has been known to improve weak muscles, which can cause back pain. By sitting on your heels, having your knees hip distance apart, stretch your arms forward while exhaling. Hold this stretch for about 45 seconds. This will strengthen your muscles, allowing them to relax, after hours of leaning forward while studying.