By Paul Yoon, SPT

DPT Student at Mercer University in Atlanta, GA

 

It has been a little over 10 months (wow that’s crazy!!) since the start of the U.S. quarantine for COVID-19. Some individuals have started to work again in the office or clinic while others are continuing to work from home. With the added stress, individuals deviating from their normal exercise routines, and increased time spent sitting (dang zoom calls!), discomfort and pain in the neck, back, and other parts of the body is likely an unintended consequence.

 

The following are some strategies you can employ right now to help reduce discomfort and help prevent pain when working from home.

 

1.   Try a Standing Desk

Regardless of the activity, you are performing, movement variability is key. This applies to individuals playing sports and for individuals who spend a large amount of time sitting. While there is nothing wrong with sitting, being in one position for a prolonged period of time places additional stress on the same muscles and soft tissue structures, which may lead to pain over time.

A standing desk is a perfect way to help balance out some of these stresses. It places your body in a different position, changing gravity’s effect on your muscles. Just remember to also spend time sitting if you are using a standing desk. Remember, movement variability is key!

Another strategy is to go for a brisk walk every hour or two. Check out this blog on the benefits of walking to reduce stress!

 

2.   Upper Body Stretches and Exercises

Neck Strengthening:

2x15 with 3s hold after the tuck. This may help with neck discomfort while working from home that you may be experiencing. However, if you are experiencing numbness, tingling, or pain down the arm or shoulder, dizziness, and/or nausea make sure to consult a licensed healthcare professional. 

Spine Mobility

3.   Lower Body Stretches and Exercises

Hip Flexor Stretching:

Try 2x:30s, holding for 30 seconds on each leg. Your hip flexors often become tight when sitting for a prolonged time. The ½ kneeling hip flexor stretch is a great way to help reduce some stiffness. Pushing down on your knee engages the core and increases the effectiveness of the stretch.

 

Leg Strengthening

2x10 as often as you can. Again, movement variability is key. This will help increase the blood flow to your legs, increase your heart rate, and many people report feeling great after performing a few sets.   

Thanks for reading along!

This blog is not a substitute for medical advice. If you are experiencing symptoms of neck pain, back pain, or pains and aches in other areas of the body as a result of working from home, please consult a licensed healthcare provider.

If you have more questions about pain and aches as a result working from home, our team is here to help. Move Strong Physical Therapy is located in Hudson, MA. Contact us to get back to being stronger and more athletic than before you were injured.