By: Meghan Patrick, MS, LAT, ATC, CSCS
How has working from home since the pandemic changed your body?
Muscle weakness and poor posture are the biggest contributors to back and neck pain. This is because we’re likely moving less while working from home than we did at the office. When we do move at home, it’s within smaller spaces compared to when we’re at work. You may also be sitting on something less comfortable than your usual office chair, making it more difficult to sit properly for long periods of time. Finally, with less to do outside, it’s easy to spend more time on our electronic devices, which isn’t conducive to good posture or movement.
Back and spine health are key components to how the rest of our body feels – because the spine connects the upper and lower body. A sore back could mean you also experience discomfort in other areas – tight hips and legs or a stiff neck and shoulders.
The Certified Athletic Trainers from Myo-Fit Mobility & Therapy recommend the following to help combat work from home back pain:
- Move more: This may sound counterintuitive if something hurts, but the more you move, the better you will feel. Set a timer for every hour or two to get up and go for a walk, stretch or change sitting positions at your desk.
- Change your posture: Switch to a stand-up desk. Check your work station for monitor height and keyboard location to be ergonomically correct. Swap your chair for a Swiss ball.
- Stretch and Strengthen: If you’re sitting all day, there are predictable muscles that get weak and tight, such as your hip flexors and your hamstrings and the muscles that stabilize your neck. Using a foam roller or small rubber ball on your glutes and hips can relieve tightness in your lower back.
The Athletic Trainers at Myo-Fit Mobility & Therapy feel everyBODY deserves access to an Athletic Trainer. To get started working on your musculoskeletal needs or questions about our services, give us a call at 317-203-9488 or visit our website myofittherapy.com.