Ways to Offset Neck & Back Pain Working from Home

Yes, I workout but I actually work in front of a computer for 8+ hours a day. I really don’t get much movement outside of my workouts. It’s actually really bad for my neck and back. I’m starting to think that all those times I pulled my back could be related to that.

Anyways, the last time that I pulled my back it was during quarantine. I didn’t want to visit a chiro so instead, I found a virtual one that is based out of California; Dr. Julia Morgan. She is amazing. She taught me so much about my back and what I need to do in order to prevent this from happening again. One of the things she said, was to stretch every hour or so while working.

Here are some of the stretches I learned from her and started incorporating daily.

Up and downs. Lay flat on the floor, face down. Bring your hands near your chest and push-up up. Keeping your legs straight. It’s kind of like a cobra in yoga.

1. Up and downs: Lay flat on the floor, face down. Bring your hands near your chest and push-up up. Keeping your legs straight. Its kind of like a cobra in yoga. Repeat 10x

2. Side Twist: Lay on the floor on your side. Feet 90 degrees and arms out in front.

Then twist to the side. One arm stays in the same place, as your face and upper body twist to the opposite side, so does your arm. Leave it tehre for a couple seconds and return to start position. Repeat 5x

3. Neck Stretch Side: (you can also perform this sitting on a chair). Get on your knees. Back straight.Grab your neck with your right arm and bring it to the side, extending your left arm. Stay there for about 20 seconds. Repeat the other side.

4. Neck Stretch Forward: (you can also perform this sitting on a chair). Get on your knees. Back straight.Grab your neck with both arms. Slowly move your neck forward and hold for a couple seconds. Repeat 3x.