Back pain working at home? Try these simple stretches
With many people working from home this year, some are lucky enough to have a home office but others are making do with sofas, dining chairs, beds, kitchen tables or the floor, and moving less than ever. This can have a profound impact on posture and our musculoskeletal health, resulting in back pain. The worst offenders are the laptops some people are using eight hours a day, often causing neck and upper back discomfort.
At Uncommon, we use chairs that have been balanced for posture, hand-selected direct from suppliers in Italy and Spain. We also have standing desks to encourage stretching. We firmly believe that comfortable members are happy and productive members!
If you’re struggling with back pain, try these simple stretches to bring some relief:
When you spend a lot of time sitting, the back of your legs gets tight, causing pulling in the back when bending forwards. Improving the flexibility of the hamstrings allows for decreased stress in the back.
Sit on the floor with one leg straight, the other bent. Maintaining a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh. Repeat on the other leg. Hold each stretch for 10 seconds, repeat 5 times per leg.
Alternatively you can do this exercise standing, with one leg on a raised surface at around knee height (coffee tables work well), stretching forwards towards the raised toe.
This stretch helps maintain spinal mobility whilst also strengthening the back and abdominal muscles.
Begin on all fours, making sure your hands are under your shoulders, your knees are under your hips and your back is in a neutral position. First assume Cat position, sinking your back down towards the floor and lift your head up at the same time, sticking out your tailbone to make a curve with your spine. Take a big breath out at the same time. Then move to Camel position, tucking your head and tailbone in, arching through your spine like a camel hump. Take a big breath in at the same time. Repeat 10-20 times, performing each stretch slowly.
Helps to stretch the hips, thighs and ankles, whilst passively stretching the muscles of the back. It’s also a therapeutic yoga posture for relieving stress.
Begin on all fours, then spread your knees apart, keeping the tops of your feet on the floor with the big toes touching. Bring your belly to rest between your thighs, and your forehead to the floor. Relax the shoulders, jaw and eyes. You can either stretch your arms in front of you with the palms on the floor, or bring your arms alongside your thighs with the palms facing up. Stay in this position for as long as you like, or at least 30 seconds.