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Working from Home and Lower Back Pain..

Checking emails in bed, conference calls slumped on the sofa, hours on the laptop at the kitchen table…. any of these scenarios sound familiar?

Hopefully, our normal work stations have a large screen set at an ideal height with key board and chair positioned to keep us in good posture.  The only drawback being the sedentary nature of the work.  We should still get up and move on a regular basis even when we are at the office.

But working from home is different.  However, the principle of regular breaks to get up and move around is still important.  Try and get up every 20 to 30 minutes and walk around for at least 2 minutes before getting back to work.

Sitting in a slouched posture puts a tremendous passive stress on our necks and lower backs.  It has also been well reported that poor sitting posture causes pressure on our breathing, circulation and digestion.

Improving sitting posture

So, what can we do to help our postures?  It is really quite simple.  If you were taking a side view of our postures, we need to avoid the C-shape and become more S-shaped.  Just lift our sternums (chest bone) straight up and let the lower back naturally move ‘in’.  Just a little!

Video link: http://youtu.be/V5TGzXUJlqo

Bruegger’s Posture

A well-respected exercise that helps your posture, breathing, digestion and circulation is called the Bruegger’s Relief Position: Perch on the edge of a chair.  Legs wide apart and feet turned out.  Tuck chin in slightly.  Hang arms down by your side with palms forward.  Breathe into your abdomen through your nose.  Actively exhale through your mouth while turning palms out further and extending the fingers.  Try 6 breaths and repeat three times a day.

Video link: http://youtu.be/_uQ_-JeWTgU

Exercises to protect your lower back during lockdown

It is really important to work those core muscles especially if your day involves many hours of sitting.  Have a go at the following core stability exercises:

The kneeling superman

Get down onto all fours keeping good posture at all times.  Gently brace your tummy. Straighten one arm in front of you and straighten the opposite leg behind you.  Alternate sides.  Always maintain a gentle tummy brace and keep the lower back as still as possible. Try two lots of ten and repeat three times a day.

Video link: http://youtu.be/BTaCXKy53wc

Kneeling front plank

From the superman drop carefully down onto your knees and elbows.  Hold this position. Keep a good straight posture.  Don’t let your back arch too much.  To make it more difficult move from your knees to your toes.  Try holding twice for 20 seconds and repeat three times a day.

Video link: http://youtu.be/UOXuHkBfDhU

Video link 2: http://youtu.be/noeBz0JoW-4

Side bridge

From the front plank, and keeping good posture, lie on your side and form a bridge between your knees and forearms by lifting your pelvis off the floor.  To make more difficult move from your knees to your feet. Try holding twice for 10 seconds and repeat three times a day.   

Video link: http://youtu.be/UurF0EhHFLg

Video link 2: http://youtu.be/vQKLvMTYA9Q

Caution: You will all be at differing levels of strength and fitness.  These are great core exercises.  The prescriptions are for general guidance and you can increase or decrease the intensity depending on your individual needs.  NECK EXERCISES ARE COMING NEXT WEEK. 

Contact us: If you need any advice, please call the clinic and leave a voice mail. We will get back to very quickly.