Working from home has brought so many benefits to those previously stuck in an office. There’s no more time wasted on long commutes, comfortable sweatpants can now be a staple in your everyday wardrobe, and you can enjoy more flexibility and freedom of controlling your own schedule.

Although the benefits are vast, one major downfall of your new work-from-home routine is most likely the lack of office ergonomics.

If you don’t have a home office, you’re likely spending most of your day sitting at your kitchen table or even working from your bed or sofa. This may seem like a comfortable option at first, but the lack of an adjustable chair and large computer screen can do serious long-term harm to your muscles and posture – especially in your neck and lower back.

In an article from The New York Times, Illinois-based occupational therapist, Joy Baganz, highlights the woes of being slumped on your sofa all day. Baganz stated that gravity will compress the disc in your back if you’re working from one position over an extended time period. Over time, those compressed discs can cause major back pain and nerve issues.

Although remote working is likely to remain the norm for many, even after the pandemic passes, you’re not doomed to a future of physical strain and back pain forever. Here are a few stretches to keep you physically healthy during your new work-from-home routine:

The Bridge Stretch

This stretch will help improve your lower back’s mobility while stimulating the lungs, abdomen, and thyroid organs. On a comfortable surface, lie face-up on the floor with your feet hip-width apart, and your knees bent upwards. Gently lift your hips off of the floor and clasp your hands together while ensuring that your hands and feet are pressed firmly to the ground. Don’t forget to engage your core and deeply inhale and exhale for two full breaths. Not only is this stretch great for improving your back’s mobility, it will also strengthen your legs, glutes and ankles!

Downward-Facing Dog

Another great pose for beginners, the cobra stretch is a backbend in yoga that strengthens the spine, lengthens abdominal muscles, and opens the lower back, chest and shoulders. This particular pose is very therapeutic for those with asthma, as it also helps to open the lungs.

Begin by lying face-down on the floor with your arms at your side, and your chin pressed against a comfortable, flat surface. Then, stretch your legs back so that the tops of your feet are facing the floor and gently place your palms under your shoulders. Hug your elbows to the side of your body. Take a deep breath in and slowly raise your arms to lift your chest off of the floor, ensuring that you only stretch to a height that you can easily maintain. Ensure that your shoulder blades are pressed into your upper back. You should feel almost no weight on your hands as this pose will target gravity within your hips and lower back. If you suffer from neck pain, keep your gaze towards the floor to avoid injury. If you are a little more flexible, bring your gaze to the ceiling while lifting your chest. Hold this pose for 30 seconds before gently lowering your chest to the mat for release.

The Neck Rotation

PexelsThis is a great stretch that you can do multiple times per day from the comfort of your chair. If your neck is feeling a little stiff from hunching over your laptop all day, take a few seconds to look away from your screen and sit up straight … — *Pexels*
This is a great stretch that you can do multiple times per day from the comfort of your chair. If your neck is feeling a little stiff from hunching over your laptop all day, take a few seconds to look away from your screen and sit up straight in your chair. While keeping your shoulders still, slowly turn your head to the right as far as you naturally can without causing injury. Hold this stretch for 5 seconds before rotating your head back to centre position. Repeat the same motion on your left side. During this exercise, you should feel the muscles working along the front and back of your neck and down your throat. As time goes by, you can try holding this stretch for a longer amount of time in order to improve neck flexibility.

The burden of muscle pain can seriously put a damper on all of the benefits that working from home brings. If you don’t have an ideal office setup, it’s important to pay attention to what your body is telling you and take extra time to care for your physical health. If you’re waiting until things start to hurt before taking the time to stretch, you should instead take preventative action and implement simple stretches like these into your routine every day. Even the slightest change in your posture can cause long-term impact, so now is as good of a time as any to take action and avoid aches and pains.

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