Remote Work Ergonomics: Managing Low Back Pain
Working from home could pose a challenge especially if the space you’re working on is a bit constrained and you have to compromise your posture for comfort to get work done.
I remember one employee whom I consulted with started having irritating low back pains as their company transitioned to working remotely at home because of COVID -19. Pain got so serious that she couldn’t sit for more than 30 minutes because of pain.
If you are working from home and currently experiencing persistent low back pain, stiffness in the hips and sometimes knee pain, it would be good to take a look at the flexibility of the muscles on the back part of your body, especially your hamstrings.
Having good mobility of hamstrings helps prevent and alleviate pain and injuries in the region of lower back and knee, while also increasing range of motion around the hip and pelvis.
There are 3 individual muscles that make up your “hamstrings" , so it’s important to get the mobility of this muscle in all planes of motion.
HOW TO CHECK:
To check the mobility of your hamstrings, lie on a mat with your back flat and both legs straight. While keeping both knees straight, slowly raise one leg up as high as you can. In an ideal setting, having good mobility is to reach at least 70–90° degrees of leg elevation.
EXERCISES:
1. Foam Roll your Hamstrings. Foam rolling helps the soft tissue relax from unnecessary tension and helps to temporarily improve range of motion. As shown in the video below, it is important to “go slow" with foam rolling to maximize benefits of the tool.
2. Stretch your hamstrings. Lengthening the hamstrings improves the flexibility of the muscles and improves range of motion. Better range of motion = better movement.
3. Do hamstrings mobility drill. As discussed earlier, your hamstrings are made up of 3 distinct muscles and to maximize its mobility we have to mobilize your hamstrings in 3 different planes of motion.
RESULTS:
After checking how high you can raise your legs, it would also be good to try and test it out by sitting comfortably on a chair while timing yourself on how long you can sustain sitting without pain. (You’ll be amazed with the difference.)
As with the lady I consulted with, she was now pain-free on her low back after doing the mobility drill for just a week and told me how big difference it makes to do just these simple movement exercises.
Our body is made to move and sustaining posture for a long period of time goes out of our original design. Finding ways to be able to move while working remotely can help your body achieve long term musculoskeletal health, good working ergonomics and wellness.
