Does your back ache by the end of the day?


Does your back ache by the end of the day?

Many of us have been working from home for a few months now, and while we may have settled into a routine and set up a work-space, some tweaking may be necessary.

  • Sit with your bottom to the back of the chair, with your back resting on the back rest. Your lower back should be supported.
  • Have your feet resting flat on the floor, and your thighs supported at a 90 degree or slightly downward-sloping angle.
  • Try not to cross your legs – this puts pressure through your hips and sacro-iliac joints and creates asymmetry, as well as impeding circulation.
  • If at a desk, the centre of your computer screen should be at comfortable eye level, and your forearms should be at an angle of 90 degrees.
  • Now that it’s winter, keep your room at a comfortable temperature and/or dress warmly to avoid clenching your muscles for prolonged periods. Stress can cause this too, so do your best to manage stressors or seek help.
  • Most importantly, MOVE FREQUENTLY. Your posture is less important than how frequently you change it, so get up for 1-2 minutes every half hour – do a few stretches, stand for a phone call or walk to the kitchen and get a glass of water.

Finally, don’t forget to exercise before/after work or even at lunchtime, as maintaining your strength and fitness will help you feel better and lessen your chances of sitting-induced problems.


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