Back pain, what to do?
Neck pain? Perhaps too much time spent hunched over your computer...?
In this article we give you some tips on things you can do at home, and ways in which we can help.
We are all adjusting to this "new normal", which can mean hours spent on Zoom calls, without much movement at a sub-optimal desk / computer set-up.
A patient shared with me lately how she spent 2 online meetings of 3 hours each in one day and this, for her, was an usual thing at work.
Correct computer/workstation setup, good posture and movement is the key to avoid your back and neck muscles from tensing up and hurting.
The biggest issue that contributes to neck, shoulder & back, pain is poor posture. Slouching. Head forward. Shoulders rounded. Knees at or above hips.
To avoid this, when you are on your computer we suggest you:
Sit up tall
Ensure your head is directly over spine
Knees slightly below hips
or, move to a standing desk.
All of this leads to a neutral (= healthy) spine position.
A key factor that contributes to poor posture is having your computer screen below eye level.
If at all possible, ask your work to invest in a standalone screen - the top of which should be directly at eye level.
Move your body!
It is often said that "the best posture to assume is the next one".
Sitting still for lengthy periods of time (even with the right posture!) leads to stress and strain on our bodies. We all need to find ways to move throughout the day.
Take regular mini breaks, ideally every 30-40 minutes - even if it is just standing up and doing a few easy stretches
Drink lots of water throughout the day - this will force you to take regular breaks
Use one of the movement apps on your phone to set reminders to move
Take your early morning and evening calls while going for a walk.
Bring in the Experts
Correcting posture and instilling good movement habits will go some of the way in alleviating neck and back pain.
However for many, spinal misalignments and/or long-term muscle tightness will first need to be sorted out, and this is where our highly skilled team of osteopaths and physiotherapist can help.
Book a treatment to see us now!