Back Pain When Working at Home?

Dyer St Clinic can help you.

There is no such thing as a ‘perfect posture’; the key is to avoid remaining in positions that cause discomfort and change positions regularly. In other words, finding positions to sit, stand and sleep that are comfortable. For some this will be a good office chair, for others it may be a standing desk. The key is to vary these positions, changing them frequently, and often!

For those people who find that sitting for too long does cause them back pain, neck pain or sciatica, including some simple desk stretches, for the neck and shoulders or going for a brisk walk can help to keep you active and reduce the pain.

Our most recommended desk stretches would be 

  1. Brugger’s Relief Position. 
  • Sit up straight, and reach both arms behind you as far as you can, palms towards the ceiling, 
  • Take a big breath in and hold for 5 seconds,
  • Slowly exhale and bring your arms forwards again.
  • 2. Shoulder shrugs
  • Lift your shoulders and squeeze them up to your ears for 5 seconds
  • Let them slowly fall.
  • You should feel tension being released as your shoulders drop.
  • 3. Spinal Rotations 
  • While seated, cross your arms over your chest and grab your shoulders.
  • Rotate your upper body from the waist, turning gently from left to right as far as it feels comfortable.
  • You should feel tension on both sides of your lower back as it stretches.
  • 4. Sitting back extensions
  • Sit straight with your feet together.
  • Put the palms of your hands into the small of your back. 
  • Lean back over your hands, feeling your lower back stretch out.

If the pain persists then seeing one of the team at The Dyer St Clinic such as a Chiropractor, Physiotherapist or Osteopath would help you start moving again without pain!

Call us on 01285 671441 or book online at http://www.dyerstclinic.com

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