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8 ways to ease neck and back pain when working from home


When working from home many of us will experience some sort of back and neck pain from Sitting down hunched over a computer for long periods of time.

The average human head weighs almost 12 pounds (5.4 kilograms) — the equivalent of a bowling ball! When your neck is bent to 45 degrees, your head exerts nearly 50 pounds (23 kilograms) of force on your neck. In addition to straining joints and muscles in your neck and shoulders, the pressure affects your breathing and mood.

Here are 8 stretches to help loosen off those tighter muscles and free download of a stretch routine I have created.

1. Seated spinal rotation

  • While seated, cross your arms over your chest.

  • Grab your shoulders.

  • Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.

  • You should feel a tension on both side of your lower back as it stretches out.

2. Posterior shoulder stretch

  • Hold one arm across your body.

  • Pull your elbow into your chest.

  • You should feel your shoulder gently stretching.

3. Shoulder shrugs

  • Gently lift your shoulders.

  • Let them slowly fall.

  • You should feel tension being released as your shoulders drop.

4. Lumbar stretch with lateral flexion

  • kneeling on the floor .

  • place your hands out infant of you .

  • sit back onto your heels and curve your spine as far as you can

5. Neck rotations

  • Keep your head upright.

  • Gently turn your head from side to side.

  • As you turn your head, try to move it past your shoulder.

  • You should feel the muscles on the outside of your neck gradually stretching.

6. Upper shoulder and neck stretch

  • Sit on one hand.

  • Tilt your head away from the hand you’re sitting on.

  • Tilt your head slightly forward, towards your shoulder.

  • You should feel the muscles in your neck and shoulder being stretched.

  • Change sides, and repeat.

7. Shoulder extension – one

  • Stand up and stretch your arms out behind you.

  • Clasp your hands together and gently lift your arms.

  • You should feel your shoulders and chest stretching.

8. Shoulder extension – two

  • Hold both arms above your head.

  • Link your hands with your palms facing upwards.

  • Reach as high as possible.

  • You should feel your shoulders stretching.

I have created a free stretch routine below to help you work from home more comfortably, I really hope this helps.

home stretch routine
Download PDF • 1.37MB

Also – are you sitting comfortably?

Stretching at your desk can work wonders, but it’s even more important to be set up comfortably at your desk. This can prevent back pain among other problems. Here’s a handy reminder.

  • Keep your chair close to your desk.

  • Adjust the height and make sure your feet are fully on the floor.

  • The top of your computer screen should be level with your eyes, and about an arms-length away from you.

Take a break

  • For every five minutes of intense work at your computer, have a short pause. Stretch your hands, wrists and fingers. Roll your shoulders and rotate your neck.

  • Give your eyes a break every 20 minutes, by looking away into the distance for 20 seconds.

  • Every 20-30 minutes, stand up, stretch and move for 20–30 seconds.

  • Keep alert by doing gentle exercises every two hours.

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