Healthy Everyday Movements
Besides doing exercises, you can also help prevent pain by generally being more aware of your body movements:
Keep a healthy weight: This helps you avoid compressing and loading the intervertebral discs of the spine and helps prevent bad posture.
Try not to sit around: Chairs are a common cause of muscle tension. Get up and move for a few minutes whilst rotating your shoulders and neck.
Move more: Walk more by, take the stairs rather than the lift, stand on one leg at meetings, or cycle to work increase your daily exercise.
Warm up and cool down: Before exercise, warm up to avoid injuries. After exercising, cool down by stretching to relieve tight muscles.
Avoid repetitive motion sequences: Prolonged, repetitive movements, and working without changing position can quickly lead to muscle tension and back pain.
Try to avoid circular hand motions: Avoiding circular motions in your hand joints can help to prevent arthritis.