Finding Back Pain Relief While Working from Home
Moving Every Hour
Just the simple step of standing and doing a quick walk outside or around your room can greatly help reduce back pain. Take any opportunity you may have to move, for example if you are taking a call you could just pace around your workspace. It doesn’t have to be about exercise but try to just just relax, change your position, and ease your muscle strain.
Improve the Ergonomics of your workspace
Earlier in the year Dr. Raz made a video showing how improving the ergonomics of your workspace can greatly reduce the occurrence of neck or back pain. A few of the tips to improve your ergonomics include having a lumbar support for your office chair, correct seating position, and having your computer at eye level so you aren’t straining your neck but rather looking straight ahead. Just applying a few of these ergonomic tips can greatly reduce your chance of developing back pain.
Office Stretches to Help with Back Pain Relief
RETRACTION / CHIN TUCK
Slowly draw your head back so that your ears line up with your shoulders
UPPER TRAP STRETCH – HAND ON HEAD
Begin by retracting your head back into a chin tuck position. Next, move your head towards one side with the help of your hand for light over pressure. Perform one time each side
WRIST EXTENSOR STRETCH – HAND OPEN
– Extend elbow out straight
– Turn palm down toward floor
– Using your opposite hand, stretch your hand downward
WRIST FLEXOR/BICEP STRETCH
Holding your wrist like in picture, with elbow completely strait, provide a strong but comfortable stretch.
Place hands on hips with fingers pointed down. Squeeze you elbows and shoulder blades together
So now you have more tools at your disposal to prevent getting back pain while working from home. Remember to take breaks often and to try some of these different stretches.