Tips to avoid back pain when working from home
Sit well whenever you normal sit when you are working at home. Moving in and out of different sitting positions is fine if you are moving in and out of them but the fact is that we don’t really do that. We pick our preferred way, say one leg crossed over, and stay there every time we sit down. Over time this can cause muscle imbalances and in some cases, pain.
A way of sitting which creates the least imbalances is this:
- Feet flat on the floor
- Knees at a right angle
- Sitting on your sit bones
- Ribs over hips
- Shoulders wide and down
- Neck in line with your spine
Avoid working in bed if you can. However, if it’s impossible, try this:
If your bed is your only workspace option then try to sit up on your sit bones. You can have your back against the wall/headboard, legs crossed, pillows stacked on legs and laptop higher up. Be sure to get up more often if working on the bed, even if just to have a full-body shake.
Move every 30 mins or as often as you can
It doesn’t have to be legs over your head stuff, just get up and have a full-body shake. You could even whack on my Move More Moves on Instagram, they will do the trick.
Move your spine
We spend a lot of time with the top of our spine flexed and our head looking down. So move the spine in other ways. Bend it to the side, rotate it, extend the top bit (think collar bones to the ceiling) and tilt under the bottom bit (tuck your bottom under moving from your sit bones)
When lying on the sofa
In an ideal world, we would sit up to watch telly. But, if side-lying is your thing… lie on both sides and not just one. And make sure you get up every so often for a shake and a stretch.
Work those hips. Dig into your hells (lift your toes) to squat down. The lower part of your leg should remain relatively vertical, it’s the top bit and your bottom that sits back. Dig into the heels to press up to straight making sure you fully open the front of your hips.
Breathe big and into the ribs
Sometimes back pain can be reduced simply by taking bigger breaths. Here’s how:
- Place your hands at the bottom of your ribs
- Inhale in through your nose expanding ribs out to the side
- Exhale through the nose ribs relax
- Move your ribs like an accordion!
- Shake breaks and be a star
Get up from what you are doing and simply shake your whole body for a couple of mins and then be a star (arms above head) this is like a little reset. Do this throughout the day. It’ll make you smile too.