Working from home causing you neck and back pain? Try these simple breathing exercises to help you feel better.

by Dr. Brian McConnell

Working from home not all it’s cracked up to be? Despite the advantages of no commute and being able to work in you pajamas, there are some downsides to working from home.

People are spending more time on their computers with less breaks, working longer hours and sitting in less than ideal conditions. Sitting on the couch and working may seem like a dream, but how do you feel when you get up? Are you stuck in the shape of the letter “C”, unable to stand upright?

Here are some breathing exercises that can help undo what your work from home lifestyle is doing to you.

Try them several times a day to get you in a different position and moving your ribs and spine.

Lower Rib Breathing in Hook Lying

SET UP: lying on your back with both knees bent, looking directly at the ceiling. Use a small pillow or towel under your head if you feel like a Pez dispenser looking at wall behind you. Place your fingers on your lower ribs.

ACTION: inhale through your nose, exhale through your nose or mouth. As you exhale, focus on bringing your lower ribs down and inward. Try to exhale for 5-8 seconds, and pause for 2-5 seconds. Next inhale through your nose for 5 seconds, emphasizing movement through your lower ribs, moving them sideways pushing your hands away. No rising of the chest or strain in the neck should be felt. 

REPEAT: 5-10 times, for 1-3 sets 

Lower Rib Breathing in Prone

SET UP: lying facing down with your hands under your forehead.

If this is not comfortable or if your head is tilted back, add a pillow under your chest.

ACTION: inhale through your nose for 5 seconds, exhale through you mouth or nose for 5 seconds, pause for 5 seconds and repeat. Emphasize moving through your lower ribs as you did lying on your back.

REPEAT: 5-10 TIMES, 1-2 sets

DISCLAIMER:

The material posted is for general information.  Individual advice is recommended and should be obtained with an evaluation or assessment by a physician or physical therapist.