We’re all finding that staying at home creates a range of challenges in our lives — one of which is that we’re sitting more than usual, and being sedentary can cause many problems for our necks and backs. But you can avoid them!
We’ve put together these simple guidelines to help you avoid neck and back issues while staying at home. Follow these guidelines every day to maintain your back strength, flexibility, and mobility.
SIT CORRECTLY WHILE WORKING FROM HOME
It is crucial to sit properly at the computer. DO NOT sit on the couch when doing computer tasks. Also, make sure to take a break every 30-45 minutes. Stand up, stretch a little, walk around the house. You can use this easy-to-set up online alarm clock to freeze the screen, to force yourself to take a break.
STAY ACTIVE EVERY DAY
Do these exercises every day to stretch, strengthen, and improve your cardiovascular endurance. These are the safest exercises for most people to do daily. A few are shown with options for different positions. Choose the one that works the best for you.
Plank Challenge: Every day, try to add 10 seconds to your plank.
This could be a fun family challenge game!
Walking is one of the most beneficial low-impact exercises for spine health. We recommend walking for at least 30 mins once or twice a day! Walking can help the mobility of the spine and improve the blood flow to your back structures, especially the disk structure.
Be mindful of your sleep position, too
Make sure your sleeping position and mattress support your back. Check out our blog post on sleep positioning