With more individuals working from home this year we have also seen an increase in neck and back issues in the clinic. Although it might seem comfortable sitting on your couch for hours on end, this can wreak havoc on your spine! The couch or unsupported chair puts your spine in a precarious position which can lead to muscle strains, disc issues, and generalized pain. Fortunately posture is easy to correct, it is just a matter of being aware of your positioning. Follow these tips below to help alleviate work related pain.
Pinch your shoulder blades together. This forces your thoracic spine into proper posturing instead of being flexed forward. Perform 10 repetitions every hour.
Keep your neck loose. When we are stressed out and typing on a computer our upper trap muscles on the side of your neck can get tight. Perform a 30 second stretch on each side morning and afternoon to keep it loose by lightly pulling your ear toward your shoulder.
Get up and move! Make it a routine to stand up and walk around at least once an hour. Putting a sticky note on your computer can be a great reminder.
Here is an ideal desk set up for your home office.