As I was reflecting on the clients I have seen over the past 5 months, a very distinct trend has become apparent. There has been a huge increase in the number of people coming in with neck and back pain.
The biggest culprit as to why this is becoming so common is working from home. Most of us were suddenly thrust in the situation where we could not go into the workplace so we had to set up our work at home. There is still, and will continue to be, a large number of folks working from home.
Laptop, kitchen table, uncomfortable chair, poor lighting. These are some of the more common issues people are dealing with. Now...combine that with cell phones, reading books, Netflix marathons…
It all adds up to more strain on our necks and backs. With these changes to our daily work and home routines it is usually just a matter of time until we start to experience pain in some area of our spine.
5 Tips for Working From Home
Set a timer to get up and walk around for at least 5 minutes of every hour. Our bodies are built to move, not to stay in one position for extended periods. With nicer weather, it’s a great time to get outside and go for 2-3 short walks per day.
- Tuck your nose down toward your armpit until you feel a gentle stretch in your neck.
- Stand up with your hands on your hips and bend sideways.
- Hold each position for 10 seconds and then do the same for your other side.
- Do 2-3 times for each side.
- Aim for at least 3-4 times per day.
- watching T.V. or
- working on your computer,
- Prop your phone or tablet up so that you can look forward, instead of down at it.
- When talking to family or friends on the phone, use headphones or ear buds so you don’t have to hold the phone up to your ear for long periods.
4. 90-90-90 Rule
When you are sitting at a table or desk, have your ankles, knees, and hip bent 90 degrees. Feet flat on the floor, back touching the back of the chair, sitting tall.
When typing on a computer keep your forearms supported on a table top or even better, the arms of a chair. This way your neck muscles do not have to fully support the weight of your arms.
If you’re having any of these same problems, try these 5 tips. We would love to hear how they worked for you…
Coffee with a Physio
You can check out our new initiative, “Coffee With a Physio”. We can schedule 15 minutes on a video chat with you to hear your pain and get you started in managing it more effectively.
~ Trevor, Physiotherapist