Now a days work from home is very common specially in IT sectors and that is really very easy and comfortable way to do the job as there you are saving your travelling time , you are at home with your family and with flexibility in work also.
But with all these comfort, there are discomfort also that a person will start to feel that may be the shoulder pain , stiff neck or lower back pain and this mainly seems to appear by mid afternoon, because you are not noticing but long time in front of screen and long sitting will effect your body.
But not to worry as with the help of few Physiotherapy – inspired routine, you will feel better, you can ease your pain, you can improve your posture.
WHY WE FEEL PAIN DURING WORK FROM HOME: In work from home , many people start to live in a very comfortable mood but those habits are not good for our body e.g. slouching on the couch with the laptop on your lap, staying in a position for a longer period, leaning forward towards the screen, due to all these you are putting strain on your neck, shoulders and lower back.
SIMPLE PHYSIOTHERAPY ROUTINE TO DO AT HOME
With some easy and effective exercises you can avoid that type of pain.
- Neck mobility: often neck pain starts with poor neck posture .
What to do :
- Chin tucks: sit tall, gently pull your chin straight back ( as do to make double chin), hold for 5 seconds, repeat 8-10 times, it will strengthen deep neck muscles.
- Side tilt: tilt your head gently towards each shoulder, hold for 15 to 20 seconds per side.
- Rotation : slowly turn your head to look left and right, 10 times each side.
All these moves will loose the tension and will help in reducing stiffness.
2. Shoulder and Upper back Reset: In this Pain will be due to sit with shoulders rolled forward.
What to do :
- Shoulder rolls : Lift shoulders up towards ear , then roll them back and down in a slow circle- 10 backward and 10 forward.
- Shoulder blade squeezes : sit tall and gently pull your shoulder blades together as if squeezing a pencil between them, hold for 5 seconds and repeat it 10 times.
- Chest opener stretch : clasp hans behind your back and gently lift your chest , hold for 20 to 30 seconds.
3. Mid day back and spine loosening: these gentle movements will help to loose back.
- Seated cat – cow : sit at the edge of chair then arch your back forward and look upward then round the back and slightly tuck the chin, repeat it 10-15 times.
- Pelvic tilts : Sit tall and gently , rock the hips forward and backward to mobilize your lower back.
TIPS :
- after every 35-40 minutes changes your position .
- Walk for a while
- Avoid long sitting
- Take phone calls while standing or walking
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