Working from home in isolation?

Shoulder blade squeezes

Here’s how you can try to prevent back problems

With the recent arrival of Covid-19, most of us have found ourselves in positions we could never have envisaged just a few months ago.

Self-isolation…social distancing…queuing for basic groceries….and working from home.

A huge proportion of people are now required to do all the jobs they once did in the office, in their own living room. And that can be quite a challenge. How tempting is it to curl on on the settee with your laptop perched in front of you? Or even lie slumped in bed? Well don’t. Staying in the same, ill-postured position can lead to all kinds of back, shoulder and neck conditions – anything from joint compression to muscle strain.

By following just a few simple rules you can lessen the chances of emerging from your home with a painful musculo-skeletal problem.

  1. Give yourself a proper work space with a proper table and chair. If you don’t have access to a home office or specially designated area, you could always use the kitchen table. Then make sure you’re sitting at it properly.
    • Your computer screen should be an arm’s length away from you
    • The top of the computer screen should be just at eye level
    • Your feet should be flat on the floor with your knees bent at a 90 -100 degree angle
    • If you wish, place a cushion or even a rolled up towel or sweatshirt if necessary, in the small of your back to avoid slouching.
  2. Shoulder Blade Squeezes

    Move around at least once every hour. Even if it’s just a few moments to stand, get yourself a drink and look out of the window. Make sure you do some basic stretches. Useful ones are shoulder-blade squeezes and chin tucks – where you basically make a double chin then relax.

  3. Finally.. and this is easier said than done, try not to worry and fret. Tension in the neck and shoulders can also result in back and shoulder pain as well as cause headaches and migraine.
Chin Tucks

If you need further advice, contact Lymm Osteopathic on 01925-752264 and leave a message, we will return your call as soon as possible