With the UK on lockdown at present, you may find that you are now working from home. This in itself brings its own challenges – trying to fit your working day into potentially a shorter period of time, particularly if you’re juggling work and childcare; working from a makeshift desk space, which may not be your ideal set up; increased stress around not only work, but the current situation we find ourselves in; sitting for prolonged periods of time. All of these things can contribute to the onset of neck or back aches and pains.
However, there are some simple movements and stretches which can be easily integrated into your day (and from your desk!) which will help to keep you moving, prevent muscle tension and help to stop these aches and pains from occurring.
- Pelvic tilts – these help to get your lower back moving Feel the weight evenly on you sit bones. Rock off your sit bones so you feel your lower back slumping, then rock forward on your sit bones to gently arch through your back.
- Arm reaches – these help open your shoulders and stretch your upper backLink your hands together and reach the arms overhead, trying to glide your shoulder blades down into your back pockets as you do. Breathe in, and as your breathe out lower your arms back down
- Rotations – these help to move the middle of your back Place your hands together in front of your chest in ‘prayer’ position. Glide your shoulder blades down, opening through your shoulders. Rotate round to one side and then slowly to the other. Keep your hips and knees pointing forwards.
- Side stretches Take one arm to the side and one overhead. Reach the arm overhead across, and the arm by your side down to the floor. Keep your seat bones down. Repeat to each side.
- Neck stretches Take your hands behind your back, drawing your shoulders down. Gently tip the head to one side, holding for a few breaths, then repeat to the other side.
I normally advise to set a timer on your phone and laptop for every half hour (I know it sounds like a lot!), and complete one or all of these stretches. It should take you about a minute, and your body will really thank you after! The BEST thing you can do though, is to simply make sure you keep standing up regularly, moving and breathing. That will help with circulation, muscle tension, and also boosting productivity.
If you’d like to see a video of these stretches than you can follow easily at home, why not take a look at our facebook page.
If you ever have any concerns about your back and neck, please seek the advice of a healthcare professional. You can book online consultations quickly and easily here to help you with the best course of management.
Finally, if you needing any help with your home desk space set up, why not take a look at our previous blog post or feel free to get in touch!
