Working from home
The past few years has seen a complete shift in the way we live. For the majority of people that now means working from home. Working from home arrangements aren’t always ideal and you’ve probably noticed it is taking a toll throughout your body – neck stiffness, pressure on the lower back, pinching in the hips and tightening through the chest and shoulders.
We’ve all heard of the ‘straw that broke the camel’s back’ and this is commonly the case for back related pain.
We all get aches and pains that come from slumping over a desk all day. Sitting at a desk often leads to tightening of the front of the body and weakening of the back of the body. Overtime this can lead to pain and dysfunction. It is usually something as simple as ‘posture and habit’ that brings a patient in to see a chiropractor.
The best advice I can give is to MOVE. There’s lots you can do daily, at home, to keep your body, healthy, mobile and resilient. Here are a few tips:
- Alternate from a seated to a standing position when working
- Take a break every 20-30 minutes
- Do micro activities, such as walking or stretching
- Get a good ergonomic set up – sit to stand desks are great and a good chair is essential!
- Keep the hips and lower back open – do this by having hips higher than the knees when seated and the feet flat on the floor
- Roll a towel or buy a lower back support to maintain a natural curve on the spine
- Keyboard and mouse shouldn’t be too far from your body
- Make sure your chair height is high enough, so that your eyes are level with the top of your monitor
- Position your computer and keyboard straight ahead of you to prevent twisting
- Use audio equipment that stops you bending your neck – Bluetooth, speakers, headsets etc
Specific stretches to get you going….
These are just a few stretches that can help offset the tightness you build up throughout the day. Try to hold them for minimum of 5 breaths or longer if you need it. (Focusing on your breath through these poses has a secondary effect of calming down the nervous system.)
Seated cat – cow
Push your chest through your shoulders whilst moving your shoulder blades together. Look up and encourage spinal extension. Hold for 5-10 seconds
Seated pigeon
You should feel the stretch on the outside of the hip. Lean forward with a straight spine and push the bent knee towards the floor. Try to lengthen out of your pelvic instead of rounding over. Hold for 10-15 seconds
Seated Twist
Lengthen your spine on inhalations and use exhalations to rotate from the pelvis. Look over your shoulder. Hold for 5 breaths
Side stretch
Turn the right palm upwards and use your left hand to hold the wrist. Pull the arm up and over stretching the side of the body. Aim to bring the arm behind the ear. Hold for 5-10 breaths
Neck stretch
Lengthen the neck and Look towards the armpit applying a gentle stretch Hold for 10 seconds
Chest opener
Place hands flat on the wall and move your bum backwards, with armpits towards the wall. Extend your spine and look up towards the ceiling. Hold for 5 breaths
If you’d like any more advice, give me a call to discuss booking an appointment for a full assessment and treatment plan that is specific to the problem you are experiencing.
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