In pain from working at home? Here’s some tips to get you through the lockdown

April 28, 2020

With a large number of us now working remotely from home as a result of the COVID-19 lock down we are seeing a lot of people contact us with pain in their hips, lower back, and neck from essentially spending more time sitting and not moving or exercising as much as normal. So here are ESP’s top tips on keeping these problems at bay and staying pain free.

Make Sure You Have Good Working Postures

  1. Make sure that your laptop or computer is set up at a work station that is fit for purpose, i.e not sitting on the sofa or lying on the floor.
  2. The visual display should between 18-24 inches from your face and you should be looking at it with a 10-20 degree tilt on the screen and 15-20 degree line of sight.
  3. Your feet should be flat on the floor with a 90-120 degree bend at the knee’s, hips and elbows.
  4. Make sure that the chair you are sitting in has an adjustable seat height, a comfortable cushion, lumbar support and an adjustable back rest.
  5. Keep your mouse and keyboard positioned closely together with the keyboard centred on the desk.
  6. Take a break from sitting every 20-30 minutes and try some of the exercises we discuss below.

Make Sure That You Stretch

When we sit in a chair our bodies can get stiff and sore particularly around our hips, lower back, shoulders and neck. The best way to reduce the risk of these types of pain is to stretch your joints through full range of motion, keep your muscles strong and maintain some cardiovascular fitness. Try performing these 4 exercises to keep yourself moving well.

1. Banded Pull Aparts

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Our final video on our neck/shoulder pain series 😀⁣ ⁣ In the last two videos we have stretched out the trapezius muscle, released the tension with the 🎾 now we need to strengthen the muscles that pull your shoulder blades back.⁣ ⁣ Perform this banded exercise for 15-20 repetitions 3 sets per day 💪🏻 ⁣ As always if this movement makes your pain worse then stop ✋🏻 and drop us a DM for help 🆘⁣ ⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣ 📲 Book by phone on 01324 227 370⠀⁣⁣⁣ 🌏 Book online at espphysio.com⠀⁣⁣⁣ ⁣⁣⁣ Proud to support 🌐 ⁣⁣⁣ @stevenraymma ⁣⁣⁣ @dannyhenrymma ⁣⁣⁣ @tomstoltman⁣⁣⁣ ⁣⁣⁣ Affiliates 🌐 ⁣⁣⁣ @pulseroll – £10 off using code ESPPhysio10 ⁣⁣⁣ @stirlingcounty⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣ ⁣⁣⁣ #physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #neckpain #tightuppertrapezious #sareneck #weightlifting #selfmyofascialrelease #trapeziuspain #trapeziusinjury #neckpain #bandpullaparts

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2. Hip Flexor Stretch

3. Neck Trapezius Stretch

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Our next video series will demonstrate some exercises to help you with neck/shoulder pain 🎯⁣ ⁣ Almost all of us will experience some pain in the upper shoulder blade region, especially from prolonged use of computers and ⁣certain exercises in the gym like deadlifts and power cleans. ⁣ ⁣ Perform this stretch for 30-60 seconds, 3 sets x 2-3 times per day 🧘🏼‍♂️⁣ ⁣ As always if this movement makes your pain worse then stop ✋🏻 and drop us a DM for help 🆘⁣ ⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣ 📲 Book by phone on 01324 227 370⠀⁣⁣⁣ 🌏 Book online at espphysio.com⠀⁣⁣⁣ ⁣⁣⁣ Proud to support 🌐 ⁣⁣⁣ @stevenraymma ⁣⁣⁣ @dannyhenrymma ⁣⁣⁣ @tomstoltman⁣⁣⁣ ⁣⁣⁣ Affiliates 🌐 ⁣⁣⁣ @pulseroll – £10 off using code ESPPhysio10 ⁣⁣⁣ @stirlingcounty⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣ ⁣⁣⁣ #physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #neckpain #tightuppertrapezious #sareneck #weightlifting

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4. Low Back Stretch

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Struggling with a sore back⁉️ ⁣⁣ ⁣⁣ Sometimes people with back pain struggle with tightness down the side of the spine. The muscles of the lower back run from the vertebrae to the back of the pelvis/waistband region.⁣⁣ ⁣⁣ Try this stretch to release your lower back tension 🎯⁣⁣ ⁣⁣ Perform with the painful side to the wall for 10-15 repetitions, 3 sets for up to 3 times per day. Remember to perform to both sides 🧘🏼‍♂️⁣⁣ ⁣⁣ As always if this movement makes your pain worse then stop ✋🏻 and drop us a DM for help 🆘⁣⁣ ⁣⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣⁣ 📲 Book by phone on 01324 227 370⠀⁣⁣⁣⁣ 🌏 Book online at espphysio.com⠀⁣⁣⁣⁣ ⁣⁣⁣⁣ Proud to support 🌐 ⁣⁣⁣⁣ @stevenraymma ⁣⁣⁣⁣ @dannyhenrymma ⁣⁣⁣⁣ @tomstoltman⁣⁣⁣⁣ ⁣⁣⁣⁣ Affiliates 🌐 ⁣⁣⁣⁣ @pulseroll – £10 off using code ESPPhysio10 ⁣⁣⁣⁣ @stirlingcounty⁣⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣⁣ ⁣⁣⁣⁣ #physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #backpain #soreback #powerlifitnginjuries #backmobilityexercises #discprolpase #backpainrelief #backpainsucks #lowbackpain

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Make Sure That You Move

Getting some form of exercise is really important for both your physical and mental health. The research tells us that regular moderate activity can have a positive effect on reducing the risk of low back pain. Understandably we are somewhat restricted with the types of exercise that we are able to perform at this time, however walking, jogging or cycling are all excellent ways to maintain or progress your physical fitness. Many people are also benefiting from exercising at home following specific training programs led by personal trainers.

One of our patients Leanne Conroy is an Online Female Fitness Coach, and she has been working hard with her clients helping them to stay in shape. She told ESP that “The lockdown has really tested my creativity with getting people moving using a variety of kit. But my clients are loving the support to keep them active, and working towards their goals”. She also went on to tell us that she has a YouTube channel where she has uploaded lots of content including workouts that she does in real time with you, using both weighted and body weight exercises. If you have any questions regarding any of the videos she has then feel free to contact her via Instagram.

Stay Positive

Understandably with so much uncertainty at these times people are worried and stressed, and we know that this can have a negative impact on pain. To combat this try to stay as positive as you can by reflecting on the good things in your life and follow the basics of good nutrition, drinking plenty of water, getting regular exercise, and having quality sleep.

If you are in pain, and have an issue that isn’t responding to self management you can still be assessed by one of our physiotherapists remotely. So book yourself in for a video appointment here!

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