Keep Your Back and Body Healthy at Home

With more workplaces embracing hybrid or remote work, we asked our physical therapy team at the Clough Family Center for Rehabilitative and Sports Therapies for tips on keeping your back and body healthy.
 
Put these proper workspace ergonomics, body positioning, and stretches to use — your body will thank you! 

• Follow the 90-degree rule for workspace ergonomics. Work at a desk or table with a supportive chair, ideally with armrests. Try not to work from the couch with your laptop all day. Put your feet flat on the ground, hips, knees, and elbows at 90 degrees, with your back straight, shoulders back, and chin tucked.
• Straighten your posture when you are sitting at your desk. Your chin should be tucked, and your shoulders should be back.
• Encourage proper circulation by taking a break from your computer every hour for 5-10 minutes. Brisk walks incorporated into a work day can positively affect circulation.
• Stretch your neck, shoulders, and hip flexors with these exercises:
  • Upper Trap: Using one hand, gently pull your head down to one side and hold for 30 seconds. The stretch is felt behind your neck and shoulder.
  • Pec: Stand in a doorway with your arms to the side (like a lowercase “t”), gently lean forward, and hold for 30 seconds. The stretch is felt in the front of the shoulders and chest.
  • Hip Flexor: Kneel on one knee with the opposite leg in front of you, both knees bent to 90 degrees. Tighten your abdominals, lean forward, and hold for 30 seconds. The stretch is felt in the front pocket area.
• Strengthen your hips, core, and neck by doing these exercises:
  • Squat — Using a chair for consistent depth, keep your spine straight and drive your hips back. Work in sets of eight repetitions.
  • Front and Side Planks — Work up to 60-second holds on each side, and use knee planks if needed.

• Neck Planks — Lay on your back, tuck your chin, and lift your head. Work up to three 10-second holds.

If you are experiencing pain or discomfort, physical therapy may be appropriate. Please contact your primary care physician for a referral or click below to search for a new primary care provider.