Back and neck pain are the most common health complaints among people who work in an office. However, you can be relieved of the pain and protect yourselves from spinal disc herniation and cervical disc hernia by sparing a few minutes of your day to follow some rules. Professor İlhan Elmacı gave information about what to do to prevent back and neck pain.While the backbone serves as a column that holds the body straight, it also helps people move with its flexible structure. Spending extra time in front of a computer and working behind a desk while sitting in the wrong position increases the pressure that is put on the backbone. It is known that people who are working behind a desk or use devices such as a computer risk a higher chance of enduring back and neck pain than those who don't. Moreover, an inactive lifestyle and the risk of obesity also increase the chances of any health problems related to the back and neck. A few rules can be followed during the day in the office or at home that can be enough to keep away neck and back pain.You should turn your body completely while looking for an object or person. Head, neck and body should be at the same angle while looking at someone or something. The computer should be at eye level while working.You should not stay in the same position for too long. You should take care not to spend more than 45 minutes either sitting or standing. If you are standing for 45 minutes, you should sit for five minutes or vice versa.Using a pillow that supports the back curve should become a habit.It is not healthy to lower your neck while reading something. If you are supposed to read for a long time, you should not do it with your neck but by adjusting the height of the book. It is also beneficial to use book supporters for certain angles.If you need to pick up something from the floor, you should be careful not to bend over. Instead crouch down.The back and neck should be protected from wind and you should avoid standing in the wind while sweating. You should also be careful not to stand in front of the air conditioning.Apart from the rules that you should follow in the office, there are rules that will protect your back and neck at home. The rules that you should follow while lying on the bed and getting up are very crucial to avoiding any back and neck pain. For starters, you should use an orthopedic spring mattress. Also, to protect your back and neck, you should sit on the edge of the bed before lying down. You should not lie on your back right away. Lying on your side while pulling your legs to yourself is the best position to go to sleep regarding your neck and back health. You should also prefer sleeping while lying on your side instead of face down. For your neck, you should prefer orthopedic pillows instead of those that are made from feathers or artificial fibers.Exercising for couple of minutes a day also helps people who are working in an office to avoid back and neck pain. Exercise is crucial for keeping the back and neck muscles working as it increases support for the backbone. Here are some of the exercises that you should do for your back and neck.Lower your head until your jaw touches your chest. Then look straight and lean back. Do this exercise with in five-second sets, however avoid straining your neck muscles while doing it.Place your right hand onto your ear. Apply force to your head while you press your head toward the opposite side. While doing this exercise, the angle of the neck is crucial. After 10 seconds, continue the exercise with your other hand.Lie on your back while your toes point toward the ceiling. Without getting up off the floor, look at your toes. The 10-second exercise should be repeated 10 times.Lie on your back, push your waist and hips into the air and hold for five seconds. Repeat this exercise 10 times.