How to keep your back healthy in an uncomfortable environment

These days, while more and more companies allow their employees to work from home indefinitely, having a healthy work environment is as essential as having a healthy codebase. This post contains my personal experience working from home, how it affected my back’s health and what I have done to recover it.

My own experience

When I first found out that my company will allow work from home indefinitely, I was very excited. As I was dreaming of the possibility of working from home, imagine how much time I will save, I won’t need to commute as my workplace is a couple of steps away. But I haven’t evaluated that my home wasn’t suitable for it. So it’s not a surprise that after few weeks of work I started to notice the consequences of not having a proper workstation.

Firstly I started to feel numbness in my neck after working a couple of hours to the point that after five or six hours of work, I couldn’t bear it, so I would lie down for a little while the pain would calm down. The next day numbness would come back, and it’s quite hard to focus when you are in constant pain. Few weeks passed, and I started to notice additional pain in my lower back region. I started going to back massages. And it would help for a couple of days. Still, it wasn’t a solution to a problem, so I visited a traumatologist, got signed to a dozen physiotherapy sessions, and learned exercises that I want to share as they are not very specific. I think everyone who spends most of the day near desk could benefit from them.

Exercises

I would split exercises into three categories: neck, back, hips, as these parts of our body are affected the most when we are in a seated position.

Neck

As I mentioned previously, I felt the neck numbness first. The reason for it was incorrect posture while sitting and placement of my computer. Sofa and kitchen table aren’t good options to work because your computer screen is low and you need to bend your head a little which causes tension in your neck.

To prevent neck pain, try to keep the monitor or computer screen so that the top of the screen is at or slightly below eye level. For laptops, use stands with keyboard and mouse if you don’t have a stand you can use big books and place the computer on them.

Neck retraction with a resistance band

This exercise is best done with a resistance band, but you also could do it with a towel.

1. Place the band behind the back of your head and keep the ends of the band with your hands.
2. Move your head forward slightly.
3. Push your head back against the tension of the band while maintaining your face in a forward direction.
4. Keep your head a couple of seconds and go back to the forward position.
5. Repeat it 10–15 times.

Illustrated version

Shaker

This exercise doesn't require additional equipment.

1. Lie down on your back so that your hands and shoulders are touching the ground.
2. Raise your head without raising your hands or your shoulders to the point so you would be able to see your toes and lower your head to the ground.
3. Repeat this movement 10 times and at the 10th time, keep your head for 10 seconds in the raised position.

Exhale while raising your head and inhale while lowering your head. You can vary movement count or hold your head in the upper position longer, depending on your strength. Click here for a more detailed guide.

Back

Next up a few exercises for the upper and lower back, which you can do during a short break to ease your back's tension.

Cat-Cow

This is a great exercise to do after a long workday because it helps you calm down and relax your back muscles, resulting in constant tension while you work. There are multiple variants of this exercise. I will talk about 2 variants of this exercise seated and on all fours.

Seated Cat-Cow

This is a great exercise to do after a long workday because it helps you calm down and relax your back muscles, resulting in constant tension while you work. There are multiple variants of this exercise. I will talk about 2 seated and on all fours. Both variants should be repeated 10–20 times.

1. Start seated at the edge of your chair, feet planted firmly on the floor and knees at a 90-degree angle.
2. Place your hands on the knees.
3. Inhale Cow Pose, lift your chin and chest, arch your back using your entire spine. This means your face will be toward the sky.
4. Exhale Cat Pose, roll your shoulders forward, and pull your belly button toward your spine, dropping your chin toward your chest round through your spine.

Cat-Cow on all fours

1. Begin on your hands and knees in a table pose, with a neutral spine.
2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden your shoulders and draw them away from your ears.
3. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose resembles a cat stretching its back. Move your head toward the floor, but don’t force your chin to your chest.

Seated cat-cow detailed guide here, all fours cat-cow guide here

Childs pose

This exercise is great for relaxing and stretching your back muscles. Do each variant of this stretch 3 times.

1. Come to your hands and knees on the ground.
2. Bring your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes. Stay in this position for 20–40 seconds.

If you want to have a stronger stretch for each side, move your hands and chest 45 degrees to the left or right side. If moving to the left side, try reaching with your right arm farther, and you will feel a strong stretch in your right side. If you will move to the right side and reach farther with your left hand, you will feel a strong stretch in the left side of your body from your hand to your lower back. More detailed explanation here

Lying Figure-Four Stretch

This exercise helps with lower back pain as it activates your hips and lower back. This exercise helped me reduce lower back pain as I am feeling a slight tension in my back. I do this exercise, and the results are felt immediately.

1. Lie on your back with your feet flat on the floor.
2. Raise your legs from the ground and cross your right ankle over your left knee and keep your right foot in place. Try keeping feet relaxed; this exercise's primary goal is to stretch the lower back and hips, not the legs or feet.
3. Bring your left knee toward your chest. Reach your right hand through your legs and couple your fingers just below your left knee.
4. Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
5. Hold your knee in this position for about 20 seconds.

Repeat three times, but if you feel that one side tensions are more substantial, repeat that side more. Detailed explanation here

Wrapping up

With an increasing number of companies moving on to indefinite “work from home” policy, it is essential to have a proper environment to work in and know your tools if you feel discomfort. These exercises are great starters in the journey of keeping your back healthy.