Prior to the Covid pandemic in 2019, just 4.7% of UK employees were working from home, this rose to 46.6% in 2020, and still at 25% in 2022. Although 22% of employees working from home said this improved their wellbeing, the welfare bill for people with back problems alone has tripled in two decades to £1.4bn a year, and is up by more than a quarter compared with before the pandemic.
As the winter months creep in, we move less and it’s more important than ever to ensure we’re stretching our bodies.
The London School of Osteopathy (LSO), a renowned institution with over 70 years of experience in training osteopaths, has put together the best stretches you can do at home, to help alleviate work posture induced back pain.
Take a look below for the best stretches recommended by experts.
1. Cat-Cow stretch
Target area: Upper and lower back (entire spine)
Benefits: Helps to mobilise the spine, alleviating stiffness caused by long hours in a seated position.
Common causes of pain: Poor posture while sitting at a desk.
2. Child’s pose
Target area: Lower back, lats (upper back), and shoulders
Benefits: Relieves tension in the lower back and stretches the upper back muscles, helping to counteract the strain caused by sitting and hunching over a desk.
Common causes of pain: Lumbar strain due to prolonged sitting or slouching, tightness from leaning forward for extended periods.
3. Seated spinal twist
Target area: Middle and upper back
Benefits: Improves spinal flexibility and alleviates stiffness in the thoracic region (mid-back), which can become tight due to inactivity.
Common causes of pain: Lack of movement and poor ergonomic setups that restrict the natural rotation of the thoracic spine.
4. Thoracic extension stretch
Target area: Upper back, shoulders, and chest
Benefits: Counters the effects of forward head posture and tight chest muscles, common when sitting hunched over a keyboard.
Common causes of pain: Rounded shoulders and tight chest muscles due to slumping forward at a computer.
5. Standing forward bend
Target area: Hamstrings and lower back
Benefits: Stretches the hamstrings and lengthens the lower back muscles, which can become compressed during extended sitting.
Common causes of pain: Tight hamstrings pulling on the lower back, causing strain and discomfort when sitting for long periods.
6. Knee-to-Chest stretch
Target area: Lower back and glutes
Benefits: Relieves tension in the lumbar spine and stretches the glutes, which can help ease pressure on the lower back.
Common causes of pain: Compressed lower back discs due to poor sitting posture or insufficient lumbar support.
7. Chest opener stretch
Target area: Chest, upper back, and shoulders
Benefits: Opens up the chest and counteracts the forward hunching that often occurs while working on a computer.
Common causes of pain: Tight chest muscles from extended periods of typing or leaning forward, leading to imbalances in the upper back.
8. Piriformis Stretch
Target area: Lower back, glutes, and hips
Benefits: Releases tension in the piriformis muscle and lower back, which can alleviate sciatic nerve pain.
Common causes of pain: Sitting for long periods can tighten the hips and cause discomfort in the lower back and glutes.
