As many of us are working from home at the moment, or generally spending more time sat down indoors I thought I'd give a round-up of the tips I often tell clients to help keep a healthy back.
1. Move. Get up and move every 30 minutes.
Many clients will say, "I have really bad posture at work, I find myself slumping forward as the day goes on". The advice out there at the moment is not to aim for having straight 'perfect' posture, but to focus on movement and getting the blood flowing through the body. We’re advised to get moving every 30 minutes. So get up, have a wiggle, bring some movement through your hips and your shoulders. Maybe set a timer on your phone to remind you to do so (and double whammy, this could also remind you to get a drink of water which will help you get your recommended 2 litres a day as well - bonus!).
2. Posture. How are you sitting?
It is useful to do a body scan whilst sat down. In your mind notice how every part of your body is feeling. Run through from the top of your head to the bottom of your feet, checking in with every part of your body and seeing if this is the most aligned your body can be. Is there anything you can do to make your body feel more comfortable and aligned.
Here are some helpful questions you can ask yourself to check you are doing the best for your body, consider them and maybe make some adjustments
What are you sitting on? What height is your table? Is your computer or laptop eye level or are you bending your neck to look at it? Are your legs crossed or are both feet able to touch the ground? Are you able to make yourself a standing desk? Do you need a cushion behind your back or does it feel supported? Are you getting any pain in your computer mouse hand, can that arm be more tucked into your body? Again, moving frequently is beneficial, and if you have an exercise ball lying around at home this is a great alternative to a static chair as it will help keep some subtle movement through your body.
3. Golden thread
Now that you've thought about your surroundings and your posture, we can work on your postural energy. The concept comes from tai chi, and it's the idea you have a piece of golden thread attached to the crown of your head; this thread is pulling you up, imagine length through the spine, tuck your chin in slightly, imagine each vertebrae stacking weightlessly on top of each other. Whilst engrossed in work you might have found yourself slumping forwards with shoulders pronounced. Imagine this golden thread lifting you from the crown of your head, shoulders and back. Take a deep full breath, and send this breath down to your feet which are planted equally on the floor. This is a good time to refocus and enjoy the energising breath that is flowing through your body.
4. Stretch your neck
Working at a laptop, or sitting on a sofa, can quickly cause neck and shoulder tension. That dull ache can creep into the trapezius muscles ( the large neck and back muscles) and sometimes tension headaches can start. My biggest advice for this is stretching. There is a very simple yet effective stretch, which if done for enough time can bring some real ease to your neck. Whilst sat or standing, let your hands hang by your hips. Bring the right ear down towards the right shoulder; to deepen the stretch turn the palm of your left hand towards the front of the room, and rest your right hand on your left temple/cheek and very gently put some extra weight in the stretch. You should feel the stretch in your traps and scalenes (your neck muscles). Repeat on the other side. The important thing with this stretch is to do it very slowly for at least 30 seconds. Try and imagine the fascia (the connective tissue wrapping the muscle), stretching slowly and warming, allowing the neck to stretch further.
5. Roll your shoulders
When sat at a desk or on a sofa, it's very easy for shoulders to pronate, which causes tightness and shorting of the pectoral muscles. To counter this we can do large shoulders rolls. Try rolling one shoulder back at a time, feeling the movement through the whole shoulder joint. Then stand up and make this a full arm stretch, as if you’re swimming backwards, feeling into the moment when your arm is back and the chest and pecs are open and being stretched.
6. Heat bag
I always recommend a heat bag to help ease aching muscles in the neck and lower back. Heat helps promote blood flow and lets sore and tight muscles relax. You could use a microwavable wheat bag, an electric heat pad, stick-on heat patch, or a warm stream of water from shower head/ warm bath. Some clients find applying heat in the morning when they feel an aching after waking up. Others find it better in the evening when they are winding down after a long day.
I hope you have found these tips useful. If you have any questions or comments please do get in touch, I'd be really happy to help.
Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.
