Working from home has its benefits: shorter commute to the office, comfy clothes, and flexibility of scheduling and running errands. But while working from home has its perks, it can also have its drawbacks, specifically with where and how you are working. You may be experiencing back and neck pain due to limited opportunities to move and stretch, so we’ve compiled some working from home tips and easy exercises for preventing back and neck pain.
The Pain of Working From Home
Over the past few months, many have created ergonomic workstations at home, complete with an ergonomic chair to support the spine, screen positioned at eye level to reduce strain on neck and back, and desk and chair adjusted so feet are flat on the floor to reduce strain and misalignment of the body.
Not everyone has created this workstation at home though. Some people are still sitting on the couch typing away or taking a meeting from the comfort of their own bed as to not bother others working or learning in the household. While sitting on the couch or another soft conforming seat may be comfortable for a short time, it can cause misalignment in the hips, back, shoulder, and neck.
Learn more about ergonomic tips for workstations for ways to improve your current workspace.
Back and Neck Pain Exercises
A proper set-up can reduce strain on the body, but getting up and getting moving every hour can be just as beneficial. When we were in the workplace, we would get up to go to meetings, speak with a coworker, or just go for a walk to get away from our desk. However, with working from home, this no longer happens. Getting up and going for a quick walk every hour can increase circulation to reduce muscle fatigue while also allowing you to clear your head so you can refocus on the task at hand.
Moving around can help reduce aches and pains from sitting too long, but it’s also a good idea to add in some quick exercises throughout the day to reduce prolonged stiffness and pain. Here are our top 5 exercises for keeping you fit for work while working from home.
Birddogs
Starting Position: Begin on your hands and knees with your hands below your shoulders and your knees below your hips.
Movement: Maintaining a neutral spine, engage your abdominals. Keeping your weight centered, lift one hand and the opposite knee off the floor while balancing on the opposite hand and knee. Extend your lifted hand straight forward while extending your lifted leg backward. You should form one straight line from your hand to your foot, keeping hips squared to the ground. Hold for 3 seconds, then return your hands and knees.
Repeat 8-10 times each side for 2-3 sets. Perform this exercise 2-3 times per week.
Bridges
Starting Position: Begin by lying with knees bent and both feet placed on the floor with arms at your sides palms down.
Movement: Raise your hips off the floor by squeezing your gluteal muscles and pressing your palms into the floor. Attempt to bring the hips up to where they are in line between the knees and shoulders. Slowly lower your hips back to the floor until you have returned to the starting position.
Repeat 8-10 times, for 2-3 sets. Perform this exercise 2-3 times per week.
Open Books
Starting Position: Begin by lying on your side with knees bent and stacked on each other and your hands together, directly in front of you.
Movement: Slowly lift your top arm toward the ceiling, rotating through your chest, reach as far behind you as possible. Do not move your head with the exercise, focus on an object in front of you throughout the entire exercise. Tip: Keep the arm you are reaching with straight throughout the entire exercise.
Repeat 8-10 times each side for 2-3 sets. Perform this exercise 2-3 times per week.
Cobra
Starting Position: Begin by lying on your stomach with your hands at your sides and your palms resting on the mat.
Movement: Slowly lift your chest and arms off the mat at the same time, focusing on utilizing your back extensors, thighs, and abdominals. Hold for 3 seconds. Do not allow your feet or stomach to come off the mat. Return to starting position.
Repeat 8-10 times for 1-2 sets. Perform this exercise 2-3 times per week.
Cobra
Starting Position: Begin by lying on your stomach with your hands at your sides and your palms resting on the mat.
Movement: Slowly lift your chest and arms off the mat at the same time, focusing on utilizing your back extensors, thighs, and abdominals. Hold for 3 seconds. Do not allow your feet or stomach to come off the mat. Return to starting position.
Repeat 8-10 times for 1-2 sets. Perform this exercise 2-3 times per week.
Chin Tuck
Starting Position: Begin by sitting or standing with your back straight.
Movement: While looking straight forward, move your head backwards using the muscles in the front of your neck without moving your back or shoulders. Hold for 3 seconds. Return to starting position. Keep your head level with the floor at all times. Avoid tilting your head either upward or downward while pulling backwards.
Repeat 5-7 times for 2-3 sets. Perform this exercise 1-2 times per day.
Please note: These exercises should be performed without pain. If you are experiencing pain while performing any of these exercises, please contact one of our seven Illinois locations to learn more or to schedule a free injury screen.
Find Deeper Back and Neck Pain Relief with IMPACT Physical Therapy
Implementing these exercises throughout your workday or taking a 5-10 minute break, 2-3 times per day to do these exercises can make a big difference in preventing the aches and pains from working at home. If you would like more information on additional exercises or on how to set-up your workstation to address your specific needs, you can schedule a virtual consultation or ergonomic assessment with one of our physical therapists.
