So the worst of Covid has passed, but many employees are continuing to work from home when possible, and unfortunately we're seeing a large number of people developing neck and back pain that they've never had before.
Is it using a laptop rather than the usual desktop? Is it sitting on a kitchen chair rather than an ergonomic office chair or is it trying to work on the sofa or even on your bed? Whatever the cause, we're getting an increasing number of people calling us for help due to quite severe symptoms at times.
I've listed some top tips below and reproduced some simple exercise advice that our professional body made available a few years ago.
Top 10 Tips
- Keep changing your position . Sit for some of the time and stand at other times
- If you’re on the phone, stand up and have the conversation in standing or even better move around as you talk.
- Take regular breaks and stretch when you change position. I would recommend you try not to sit for longer than 30 -40 minutes before getting up.
- If using a laptop try and use it in standing for short periods. Maybe your kitchen worksurface is at the right height.
- Don't become obsessed with sitting in a supposed "perfect" posture. It's more important to use different positions and increase variety. Any posture is not great if you sustain it for too long.
- An improvised lumbar roll, using a rolled up small towel can improve back support on a poor chair
- Set a timer on your phone / laptop / or computer to remind you to get up and move. There are numerous apps available that will remind you to move.
- Schedule some exercise every day, whether indoors or outdoors. I prefer to be outdoors at any opportunity but recognise not everyone can exercise safely outside at the moment. If stuck inside, try some yoga or pilates. There's loads of free workouts on youtube.
- If you're still having problems consult your local expert physio. We are open for business and ready to help you.
Now Try These Exercises
(click the image to enlarge)
