Working from Home? Use These Simple Stretches to Avoid Neck and Back Pain

Part of the “new normal” for many people is working remotely from home. Swapping your normal office desk for a kitchen counter, sofa and end table, or kitchen table can result in uncomfortable neck and back pain because you are not maintaining proper posture.

Part of the problem with sitting in a slouched position or one where you are leaning over and your back is in a “C” shape, causes your muscles and tendons in the neck, upper back, and mid-back to become stretched, tight and elongated.

When sitting and working for prolonged periods, it can cause all sorts of aches and pains in the neck and back. To avoid unwanted pain, use these simple stretches every few hours.

You don’t have to know how to do Yoga or be an expert at fitness and exercising either! The objective is to focus the movements on targeted areas to help loosen them up and reduce pain and discomfort, while also helping to strengthen these areas.

Stretch Exercise #1: Check your surroundings.

Look straight ahead and keep your head level. Next, slowly turn your head to the right, pause for about 10 seconds, then back to the left, and pause for another 10 seconds. Do this about 15 times.

Stretch Exercise #2: Look to the sky.

Look straight ahead and then lower your chin onto your chest, as best as you can. Hold it in this position for about 10 seconds. Then, slowly move your head so you are looking up. Hold your head for about 10 seconds while looking up. Repeat this exercise 15 times.

Stretch Exercise #3: Rotate your shoulders.

Lower your shoulders and relax them. Then slowly rotate them in a forward motion, paying careful attention to keep them lowered. Do this about 15 times. Now, reverse direction and rotate backward another 15 times.

Stretch Exercise #4: Reverse fingers interlink.

Put your arms behind your back and interlink your fingers together. Keep your arms straight and slowly stretch your arms backward, hold for about 10 seconds, then relax and repeat 15 times.

Stretch Exercise #5: Sit, twist, and rotate.

Sit sideways on a chair so the back is to your left with your feet firmly on the ground. Place your right hand on your left knee. Using your left hand, grab the far-left side of the char back and slowly rotate your lower back while maintaining an upright posture.

Once you have twisted as far as you can, hold for 10 seconds. Then slowly return to a forward-facing position. Repeat this 15 times. Then turn around and repeat using your right hand on the chair back and your left hand on your right knee.

These exercises help loosen up the muscles and tendons in the neck and pack to prevent aches and pains. If your aches are pains won’t go away with these exercises, please feel free to contact Physiotherapy First in Brampton to schedule an appointment with a physiotherapist by calling 905-796-6662 today!