Has Working From Home Become a Pain in the Neck, Back and Hips?

Before March of 2020, we may have gotten strange looks from colleagues if we bent over in a downward dog position in the middle of our office, in work casual attire. But now, at home in our athleisure, there is no excuse for not moving, stretching or doing simple exercises throughout the day. These kinds of activities can keep working from home from literally becoming a pain in the neck, back and hips.

I’ve had an ergonomic home office with a standing desk and this brilliant chair for years, but during quarantine, I’ve let my husband take over my office while I work downstairs and supervise our kids. When lockdown began, I took up residence over our kitchen counter, at the dining room table and sometimes on the couch in our family room, and quickly developed a nagging pain in my hip. This has sidelined me from running and riding my bike outdoors or doing Peloton as frequently as I’d like. I realized that I was hunching over way too much (I rarely hunch at my adjustable standing desk) and my guess is that you may be too if you are working from bed, the couch or other haphazard work stations.

A recent study by the Institute for Employment that surveyed 500 people in the first few weeks of lockdown revealed that over half of the participants reported new aches and pains, especially in the neck (58%), shoulder (56%) and back (55%). The double-edged sword to this, which I’m experiencing now, is that these pains keep us from doing things the physical activities that nourish our mental and physical health. It’s been tough for me to rest as I heal, but as with this pandemic, I remind myself to be patient and trust the process — again, and again, and again.

Get strategic about your daily exercises

Understanding the Impact of Poor Posture

The human head accounts for about 8% of body weight. Hunching over screens during Zoom calls or binge-watching Netflix adds pressure to our necks and backs. Poor posture also affects our shoulders, hips, and knees.

Expert Insights on Posture

Matt Pippin, a Certified Strength and Conditioning Specialist (CSCS) and co-founder of Pippin Performance, has helped many people with hip issues. He notes, “We experience more aches and pains because we walk less. Many body treatments, like massages and yoga classes, have been eliminated or compromised. Additionally, we often misuse our chairs, and stress levels are higher than ever.” Research indicates that chronic stress correlates with increased pain.

Tips to Alleviate Discomfort

Pippin suggests several strategies to reduce pain and improve posture:

• Corrective Exercises: Controlled Articular Rotations (CARs) help take joints through their full range of motion. These exercises nourish the hips, shoulders, and spine, acting as an anti-inflammatory by delivering nutrients. I practice CARs throughout the day, especially after bathroom breaks.

• Set Alarms/Reminders: Hours can slip by while on back-to-back Zoom calls. Use alarms to remind yourself to:

  • Walk around your home.
  • Perform your CARs.
  • Change workstations, alternating between standing, sitting at the kitchen table, and lounging on the couch.
  • Take short breaks of 5-10 minutes to clear your mind.

• Sit on the Floor: Pippin recommends sitting cross-legged on the ground, using pillows or yoga blocks for comfort. Position your computer on a chair or couch. This posture can improve hip flexibility, strengthen your core, and promote good posture.

Quick Self-Checks for Better Posture

As you read this article, consider your posture. Here are three simple checks that have helped me:

1. Double Chin: Use your index finger to gently push your chin in. This action aligns your cervical spine and engages your neck muscles.

2. Sternum Up: Elevate your sternum slightly to improve thoracic spine position and activate your mid-back muscles.

3. Roll Your Shoulders: Rolling your shoulders backward mobilizes the shoulder blades, preventing tightness.

Yoga Recommendations for Relief

My friend and favorite Peloton yoga instructor, Kristin McGee, suggests breathing exercises and stretches to incorporate throughout your day. They can help your family, too!

• Downward Dog: Use a mat, floor, or desk for this stretch. Place hands on the desktop and step back until your body aligns parallel to the floor. This move stretches the back, shoulders, and legs.

• High Altar Arms: Interlace your fingers and press your palms overhead, keeping your shoulders relaxed. This routine helps lengthen your torso and boosts energy.

• Ankle to Knee Pose: This stretch alleviates tight hips and lower back pain. While seated, place one ankle atop the opposite knee and let the knee drop open. If on the floor, keep the opposite leg long or stack shins for a deeper stretch. Hold for 5-10 breaths on each side.

Conclusion: Move Regularly for Better Health

Don’t remain in one position for too long. Get outside and move; it is crucial for your physical and mental well-being. Prioritize turning off work and caring for your health because, as we learn daily, our health is our wealth. Start now and do that Downward Facing Dog before diving back into work!