Telecommuting: how to avoid back pain?

The sudden arrival of Covid-19 and the introduction of widespread telework did not really prepare us to transform our living room into the ideal office. Some employees find themselves carrying out their daily tasks from their sofa or on the corner of a coffee table. A nightmare for the back. Quickly, some felt pain, more or less lasting, and sometimes quite difficult to calm. Difficult to find the right position!

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Telework and well-being: prepare your workspace well

Telework: it takes preparation. No question of simply putting your computer on the table and getting started, it's a little more technical than that. First of all, you have to feel good in your space. If possible, it should be dedicated to your activity.

To do this, choose to set up your "corner" on a table, with a comfortable chair (implied, a seat where you feel good for several hours in a row). It is also preferable to be able to avoid outside noises so as not to be distracted from your activities.

Maëlys Boucaud, physiotherapist adds: "a second important point to adapt to this new way of working: move around in your chair and change position regularly. Your body is made to move and remain immobile when seated for too long. can be a source of pain. Also remember to take breaks".

Sometimes, absorbed by a task, we forget to breathe. It is a mistake. Taking fifteen minutes from time to time can be very effective. This allows us to take a break from our activities and start the next task with a clearer mind. Take the opportunity to get some fresh air, make yourself a coffee, scroll through the news on your social networks… You have to cut it.

Teleworking cannot be improvised. There are no more colleagues to interrupt you in your work, if you do not impose a few cuts on yourself, it will become counterproductive. Also, don't forget to take your lunch break, and away from your screen. All means are good to get off the job, if only for a moment.

Here are some tips for tackling this new challenge of telecommuting calmly and in good conditions. And if your mind has finally adapted to this way of life, not sure if your back or your joints are ready to face it.

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Back pain due to teleworking: what is the origin?

Adapting to teleworking also involves adopting good posture in order to avoid pain, especially in the back, lower back or neck.

To do this, it is essential to find an "ergonomic" and toned position: avoid rounding your shoulders or putting your head forward. It is also important to keep your shoulders relaxed.

Having good posture also involves correct positioning of the arms and legs. Your elbows must be placed so as to form, more or less, a right angle, on a hard surface: exit the bed or the sofa! The legs should be relaxed and bent at 90°, and your feet should touch the ground.

Working at home: tips to avoid back pain

In addition to adopting the correct posture when you are at your desk, you can also put your screen at the right height.Computer portable or not, ideally the top of your screen should be aligned with your eyes, so you don't have to keep your head down all the time. If you only have a laptop, do not hesitate to elevate it with books and add an extra keyboard and mouse, to put them on your table and maintain an adequate posture.

To relieve your back, it is important to get up and walk regularly. This prevents your muscles from going numb and the first pains appearing. You can also do some exercises to relieve your muscles. Stretch by raising your arms above your head. If you feel your traps knotted, you can perform a few shoulder rotations back and forth. To stretch the neck, tilt your head to each side trying to touch your shoulder with your ear, you can repeat this movement twice.

The physiotherapist adds: "To stretch your lower back, you can roll your pelvis back and forth on your chair, alternating a position with the lower back 'hollow', then 'round'."

Telework: when back pain is already there, how to relieve it?

If the few exercises to relieve your muscles are not enough, it is possible to make the pain disappear with thermotherapy. The idea is to warm up a sore muscle to increase blood circulation and relax the damaged muscle fibers. Indeed, by dilating the blood vessels, the heat relaxes the muscles and relieves the tensions responsible for back pain.

Several options exist. You can opt for a hot water bottle, a bag of cherry pits or a hot towel to heat in the microwave and then hold on the painful area (about 30 minutes maximum, which can be repeated during the day) avoiding direct contact with the skin.

You can also use a self-adhesive heating patch that you can find in pharmacies. These can diffuse heat for half a day and you can move them according to the painful area. Finally, a good shower or a hot bath can help you relax your muscles and relieve your back pain.

It is possible to perform self-massages to relieve yourself. The goal is then to promote relaxation and eradicate muscle or joint pain that can occur during telework. If the pain persists, you can consult your doctor who can refer you to a physiotherapist.

The most important thing to avoid back pain: adopt an adequate posture and above all avoid standing still.