How to treat WFH back pain yourself – the ultimate, physiotherapist-backed guide

Nearly half of Britons are still working from home after the pandemic, figures show.

And many work on laptops from their kitchen table, couch or bed because they don’t have room for a traditional desk and computer setup, experts say.

As a result, more and more people are experiencing back pain and pain, it was claimed this week.

Sammy Margo, a licensed physiotherapist in London, shared her top tips for avoiding crippling back pain while working remotely.

Improve your posture

Good posture is essential for a strong and pain-free back.

But first it’s important to understand what good posture looks like, says Ms Margo of the Mind Your Back UK campaign.

To do this, she recommends standing with your back to the wall and heels to the baseboard.

She said, “This will help you understand what good posture is and make sure your ear, shoulder, hip and ankle are all in line.”

Once you’ve mastered the basics, you can apply it while sitting at your laptop.

Ms. Margo says to make sure your buttocks are against the back of your chair, your feet are flat on the floor, and your ears, shoulders, and hips are aligned.

She then urges people to adjust their computer screens so that they are at eye level.

If it’s too low, she suggests putting books under it.

Getting up every 30 to 60 minutes also helps against back pain, according to the physiotherapist.

Ms Margo said, “If you work at a desk every 30-60 minutes, you should at least aim to stand to relieve any back pain.”

racks

If you’re taking short breaks, it’s a good idea to add in some stretching, Ms. Margo says.

She recommends a stretch that won’t take up much of your day. In fact, it takes less than a minute.

For this stretch, start with your feet hip-width apart.

Then very slowly raise your arms with your palms facing the ceiling and extend your arms as high as possible.

Release your arms and exhale as you rest your arms at your sides. Repeat three times.

Ms. Margo said, “Proper stretching several times a day is a great way to loosen up tight muscles and increase mobility.”

For another back stretch recommended by Margo, stand with your back to your desk, feet hip-width apart.

Place your hands or elbows on the desk to relieve pressure on your back.

Slowly begin to gently arch your back as if someone were lifting you between the shoulder blades.

Let your head and neck relax. Tuck your tailbone in, tighten your buttocks and hold.

Try strengthening exercises

Over time, your back supporting muscles can weaken.

So it’s important to try exercises that help strengthen your back muscles and prevent soreness.

One exercise that does this effectively is the plank.

This move, says Ms. Margo, requires you to get on all fours — hands under your shoulders, knees under the hips. Inhale and tighten your buttocks and pull your stomach in.

Then extend one leg back, with your knee lifted, then the other so that you are in a straight line from your shoulders to your ankles.

Hold this movement for a few breaths before repeating it three times.

“The roll down” is another move that strengthens the back suggested by Ms. Margo.

Start by standing with your feet hip-width apart, making sure to hold your buttocks and pull your stomach in.

Then bring your chin to your chest and roll down bone by bone.

She said, ‘Let your head pull you down, let your arms hang loose, take a few deep breaths. Slowly roll up to standing.”

She suggests repeating this move three times.

Squats are another great way to strengthen your back muscles and relieve back pain, says Ms. Margo.

For this move, start by standing with your feet shoulder-width apart and feet pointed slightly out.

Bend your knees as if you were sitting in a chair and push your hips back as you extend your arms to help balance.

“Don’t arch your spine or lower your head and neck. Look straight ahead. Squats can relieve back pain, but they have to be done right,” warns Ms. Margo.

Exercise every day – and don’t skip the warm-up

Getting 30 minutes of exercise every day will keep your back muscles supple and strong, says Ms. Margo.

It doesn’t have to be a 5k run to reap the benefits – just walking, swimming or cycling will do.

But you should always warm up before and cool down after exercise to reduce the risk of back pain.

“My choice is Deep Heat Muscle Massage Roll-on Lotion, which is designed to provide targeted warming to relieve tight, knotted muscles with a combination of massage and heat therapy,” says Ms. Margo.

She added: “There’s also the Deep Heat Warming Belt which I love and it’s a discreet, non-sticky heating belt that provides up to 12 hours of deep penetrating heat to relieve muscle aches, pains and tension and great for lower back or hip pain.’

You should also remember to cool down after exercise.

For this, Mrs. Margo recommends the Deep Freeze Glide-on Gel.