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Making Work-From-Home More Comfortable

If you've been working from home recently due to the current crisis, you're probably looking for ways to improve your posture. For this week, we want to delve a bit deeper and share with you how to relieve the most common form of pain caused by sustained postures and poor computer habits - low back pain.

Low back pain can be frustrating, and finding a good position of relief can depend on what exactly is causing the pain. 

Here are three positions to try that most of our patients report make a big difference in relieving back pain associated with posture:

1) Sit at a desk with your feet on a foot rest:
Use a footrest when sitting especially if you are sitting for a long period such as at work. Using a footrest helps to position your legs so that the weight of your legs is not pulling your pelvis forwards. In addition, be sure to get up out of that sitting position often in order to decrease the stress on your back; no more than 20-30 minutes of continuous sitting at one time! You can also try alternating your feet on the footrest by putting just one foot up on the rest at a time. Doing this changes the position of the pelvis just enough to help prevent any pain from starting.

2) Lying down:
Give your back a break and lie down! Lying down is really the best position to help say goodnight to your back pain. Lying down takes the stress and weight off your back. Lying on your back with your knees bent up will immediately take some of the tension off of your back. If you can stack pillows up or use a chair or stool to support your bent knees and lower legs, even better! Breathe and Relax! Any time you can afford to take the weight off your low back will be well appreciated by your back. Lying on your side if comfortable can also be helpful. Put some pillows in between your legs so that there is support from your thighs right down to your ankles. You may need some thick pillows to fill in that space to keep your pelvis from tilting down towards your feet.

3) Use a footrest for prolonged standing:
If you like to work while standing, try putting one foot up onto something like a step or a thick book. You won’t believe how much difference this can make to your aching back! By doing this, it changes the position of your pelvis and alters the pull on your back. This will allow you to stand for longer periods without the onset of discomfort. Don’t forget to change your position up though! Too much standing, even with one foot on something, may still create discomfort! Sit, lie or walk for short periods whenever you can too!

If you’re not sure what’s causing that pain, get in touch with us to schedule a 1-to-1 Online Video Therapy session in the comfort of your home. 

Once we know a little more detail about your exact situation we can advise you on even more positions of comfort or specific  physiotherapy exercise techniques to melt away your pain.

Why live with pain when help is only a few clicks away?


From the team at ProActive Rehab