With the various confinements, telecommuting has become very widespread. Whether you've set up a corner office in your home or work from the comfort of your sofa, the question remains the same: how can you avoid back pain when working from home? Here's our advice on how to feel at ease when telecommuting, as well as a number of exercises and postures to adopt!
Many people tend to work in a slouched position, with their backs rolled up or curled. SAdd to this the fact that telecommuting makes us rather sedentary. So it's important to stretch, move and change your posture.
As Major Mouvement advises, the secret is to keep moving!
What exercises can I do at home?
If you tend to work with hunched shoulders and a bent back, you can lie down and place a pillow in your back to arch it. Inhale deeply. This posture will release accumulated tension in the back and free the diaphragm.
To relieve back tension, you can also stretch by raising your arms in the air, inhaling and exhaling deeply. This will give your back muscles a supple workout.
By the way, if your back hurts or you tend to curl up at your computer: organize some exercise sessions.
Having a muscular back is important to avoid pain. The more toned your back muscles are, the straighter you'll be able to stay. To build up your back muscles, you can practice a variety of sports: swimming, walking, cycling, yoga, as well as exercises such as push-ups, etc.
Ideally, a teleworking posture should look something like this:
feet flat on the ground
armrests and elbows at keyboard height
back against the chair
the chest about 70cm from the screen
More generally, when telecommuting, we also advise you to take breaks of a few minutes every hour, where you can stretch, make a few movements, disconnect from the screens, go outside, open the window and take the opportunity to breathe, stretch and move.
To prevent lower back pain, you can also invest in a good office chair that's properly adjusted to the height of your work table. Avoid resting your laptop on your lap.
In the event of repetitive, severe back pain , we recommend you consult a professional.
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