I've recently experienced some neck spasms and headaches. This is due to long hours in front of the computer and the strain it puts on one's back and neck.
I came across this article, Sit On A Ball At Work! Strengthen Your Core. by Katalin Health & Fitness Driven that reminded me of a great Pilates trick to help with this problem. Out came my Pilates ball and I thought I'll give it a try!
I seem to be doing really well. What is important is to remind yourself to use your core to keep stable and sit up straight otherwise you will just slouch again. It's also important to keep both your feet on the ground for proper stability. What I love about the ball is that the bounciness is quite fun and I find it modulating to roll around with small circles using my core.
This is a really powerful way to strengthen your core, develop balance, trunk strength (abs and lower back) and increase overall spine stability. If you're a kinesthetic/tactile learning type, bouncing on the ball might stimulate your thinking.
Some negatives about the ball:
Another important change that I made to my home office is to lift my computer screen to eye level. This was advice from the physiotherapist that treated me. It reduces the strain on your neck greatly when you have the screen eye level.
I just used some old telephone books stacked on top of each other but still plan to get a proper computer stand. I've def had good results from this tip.
You can also have a look at the Top 5 Pilates Tips for Office Health for stretches and ways to quickly loosen your muscles up during the day.