Even if your work station is set up ergonomically, it is best to change up your position during your work day. Our bodies are meant to move, and so many of us have jobs that require us to be sitting for extended periods of time.
These days it is common to have a standing desk or platform, and that is a great way to change your position during work. Here is a nice variation to the standing option that isn’t an obvious solution. Give it a try!
So many people are working at home at the moment, and have set up their work station at the dining room table. All of these months later, perhaps your neck or lower back has become stiff or sore. Our bodies are meant to move, so if you are sitting for many hours for work, and not getting out like you typically would, then you could be too sedentary for these past months. You no longer have a commute, and outside of work you’re sitting in front of the television or reading—over all of this time, that can lead to a stiff or sore back or neck. It can be easy to employ some strategies to make your work day efficient, and keep yourself moving as well:
Set up your chair: You do not need an expensive chair with all the adjustments to be helpful. Important features would be a chair that is height adjustable, so that you can keep your feet on the floor. It is easy to add a supplemental lumbar support—even roll up a towel—and place it in the small of your back to support the natural inward curve that is in your back when you stand.
Regularly move in your work day: They say that “your best posture is your next posture”, so set a reminder to beep at you every hour, and stand up momentarily and stretch your spine backward (Fig. 1), or lean backward over the top of your chair (Fig 2). Both of these movements are positions that should not be painful, but get you out of the common rounding forward position in which we tend to live. If you have a meeting with one or two other people over Zoom, why not make it a “walking” meeting?Move around the block to have the meeting, and then write any notes when you get back.
Vary your working position: As odd as it sounds, a nice alternative to sitting could be working on your stomach with some pillows under your chest to keep a slight arch in your back. You would keep your laptop on the floor or bed, and this position is nice to get your spine out of the typically rounded forward posture (Fig. 3). You can also stand for part of your work day by putting your laptop on a higher surface, or an external keyboard and mouse that allow you to work at the correct height. You could also make it a practice to stand every time you take a telephone call. If you have a wireless headset, you could walk around as you’re on the call.
All of these practices are easy to establish in your work day to allow for more position changes and movement. As we continue to be at home more than ever before, your spine will thank you for it!
This unprecedented time of COVID-19 has many of us working from home, going out less, driving less… basically everything is “less”… except sitting. Most of us are sitting around the house like never before, and most people will be slouching for long periods.
Over time, this can put your lower back in a less-than-happy place, so you can try to prevent that– or help it– by trying this simple move. The “sloppy” push up should not be painful. Ideally it should actually feel like nothing, which is weird to think like that: we generally don’t do movements or exercises that don’t feel like they’re stretching or working muscles. But the thing is that this movement should feel smooth and easy, and you’re trying to keep your muscles relaxed. If it is painful, check with your physiotherapist to see if it is right for you.
During this crazy time of COVID-19, Elevation Physiotherapy & Wellness is closed with so many other businesses, and people are at home. Since it is not normal life, many people are probably sitting even more than normally. Research shows that it’s best to keep moving around when you’re sitting and change up your position regularly, but here is a tip to get you out of the slouching position we spend so much time in:
Having a firm roll to support the natural curve in the lower back is a key way to prevent slouching in essentially any kind of chair. Use it by keeping your butt close to the back, and pushing the roll down as far as it will go, then just relax back around it. Initially it might feel intrusive since you aren’t sued to it, but it’s a feel you’ll come to love!
https://www.sbnation.com/nba/2018/7/27/17621974/lebron-james-lakers-lumbar-back-fashion-summer-2018
At Elevation Physiotherapy & Wellness, we love the lumbar roll! Learn more here
We all know it’s important not to slouch for long periods… and that’s easy to say and hard to do! This article from the Globe and Mail has some solid information on movement, and how to “unlearn” that poor habits that keep us all rounded forward!
This is Part 2 out of 5 short videos on Your Journey to a Better Back, and we’re speaking about the importance of movement– it doesn’t have to be a new sport or formalized program at the gym. Here we list various strategies that one can easily incorporate at work.
Here is Part 1 of 5 short videos on “Your Journey to a Better Back.” We’re starting with how to sit properly using a lumbar support– that is key to helping back pain!
If you’re not sure about your desk ergonomic set-up or how to use a lumbar roll to sit, speak with your physiotherapist, or check out an earlier post here
