Wondering why your upper back is sore again and your neck and shoulders are tight? Can't figure out how you got that "crick" in your neck? You are not alone. Millions of Americans who suffer from back and neck discomfort and pain are unable to identify a specific time when they have done something to create the problem.

Surprisingly, muscle tension, soreness or discomfort is not always the result of performing physical work or play such as bungy jumping, slipping on a wet floor or moving a piano or heavy boxes. In fact, one of the most common causes of back and neck problems is simply doing too much of nothing at all!

Many of us associate back and neck problems with jobs that require heavy lifting, but sedentary jobs that require sitting at a desk or computer terminal or standing in one place for extended periods of time can also be very hard on your body. This type of sustained positioning coupled with a sedentary lifestyle can lead to constant muscle tension, joint strains, decreased circulation and other conditions that may contribute to long-term back and neck problems.

If you have a slight backache, try over-the-counter pain relief and gentle stretching. If you are experiencing severe or persistent back pain or numbness in your legs, you should schedule an appointment with your doctor.

So, are those of us are glued to an office chair or our home recliner day after day destined to have a bad back? Absolutely not! You can counteract the negative effects of prolonged sitting and standing by breaking up your day with brief, but frequent, periods of activity at home and at work. Consistently accumulating 30 minutes of moderately-intense physical activity (such as three 10 minute walks) most every day and performing a 10-15 minute stretching program, three or more days a week will reduce your risk for developing back and other orthopedic problems.

A 5-minute stretching routine, coupled with a minute or two of upright movement and relaxation breathing, performed several times during the work day, will help to reduce your stress, ease muscle tension and strain, improve circulation and body posture and relieve muscle and joint discomfort. Exercise is not a cure-all, but if you are periodically bothered by twinges of muscular discomfort or tension, performing the following stretches may help ward off those annoying episodes and keep you feeling relaxed and more energized.

In addition to stretching and relaxation breathing at work you can break up the length of time that you sit stationary at your desk or computer by taking short walks to the printer and fax machine and by walking down the hallway to help reduce stress and ease muscle tension.

Remember when performing a stretch, do not bounce. Hold the stretch for 10 - 30 seconds and to a point of tightness. Repeat each stretch 3 - 5 times. If moderate to severe pain or discomfort is felt, stop! Pain is an indication that you are either stretching beyond a point of tightness; you have an injured body area that may need medical attention or that particular stretch is not appropriate for you.

For stretches to perform at your desk, see Refreshing Stretching Exercises at Your Desk