Working from home can be a bit of a pain in the neck. And the back.
With make-shift office set-ups at our dining tables, sofas, even our beds – loads of people are suffering from back pain.
But, contrary to popular belief, back pain isn’t actually caused by bad posture, according to new research.
To look into the true link between posture and back pain, Tide collaborated with expert Rushabh Savla, Tide member and founder of R&D Physio to discuss the true link between posture and back pain.
‘A generation of health practitioners such as physios, chiropractors and osteopaths have sold the idea that your spine needs adjusting to correct your posture. Unfortunately, you’ve been misguided,’ says Rushabh, a specialist in shoulder, neck and head injuries.
‘Perfect posture doesn’t exist – If “poor posture” was the only reason for your pain, you’d be in pain permanently.
‘The problem is the amount of time we spend in a particular posture, so a more likely cause of your back or neck pain is lack of movement.
‘In the tissues of our body are sensors called ‘acid sensing ion channels’ (ASICs). These sensors detect changes in pH – how acid or alkali the tissue is. If we don’t move, these sensors produce a sensation of discomfort or pain.’
To get your back moving while you’re at home, Rushabh has set out six of the gentle stretches they recommend to clients.
Prone Cobra on elbows
Press down firmly through your palms and elbows.
Keep your hips and pelvis on the ground.
Lower your bottom as close to your heels as possible while stretching your arms out in front.
Child’s Pose with rotation
A great variation to stretch your obliques and back muscles.
Like the child’s pose, lower your bottom to the heels.
Then take one hand and reach diagonally across.
The other hand can rest on the lower back.
Bent-leg Spinal Twists
With feet together and knees bent, take your legs down to one side and hold.
Then switch sides.
Hold your knees together and pull them close into your chest.
If you can’t wrap your hand around your legs, use a towel.
Then rock gently back and forward, side to side, and make circles with your lower back on the floor.
Diaphragm Stretch or deep breathing
Lie comfortably with one palm on the chest and the other on the belly.
Take long slow deep breaths.
This opens up the abdominal area, and gently stretches the deep back and core muscles.
Sarah Young, VP of Member Engagement at Tide, added: ‘As people continue to work from home during this pandemic, well-being, health and productivity is of the utmost importance.
‘In particular, many desk workers are looking to further their home set-up to get everything perfectly aligned in a bid to avoid back pain or discomfort from prolonged sitting.
‘As well as taking these practical set-up measures, as lack of movement is the more likely cause of your back or neck pain than poor posture itself, it’s also so important to ensure that you are keeping your back moving throughout the day.’
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