With new research* revealing a rise in the number of people experiencing neck and pain since the beginning of the pandemic, President of the wgŠÊ˜·³Ç (wgŠÊ˜·³Ç) Catherine Quinn discusses the root cause, as well as how to build better back health as many of us continue to work from home.
The wgŠÊ˜·³Ç recently conducted new research investigating the impact long-term lockdown restrictions and remote working was having on the nation’s physical wellbeing and routines, which revealed a rise in the number of people experiencing more symptoms of back pain.
We have all experienced change to our lifestyles during and post COVID-19, some lead more sedentary lifestyles, some took up new activities like Couch to 5K or Joe Wicks PE classes and so many of us were left working from potentially poor home office set-ups. Given these alterations to how we live our lives, this uplift in the number of people who are experiencing back pain across the UK perhaps isn’t too surprising. Interestingly however, our research revealed 18-24-year-olds are experiencing more symptoms of back pain than over 55s.
With poorer weather threatening to dampen people’s plans to get outside or go to the gym, as well as the possibility of returning COVID-19 restrictions such as encouraged working from home, to keep the pandemic at bay this winter, it’s difficult not to predict another uplift in the number of people across all age groups experiencing new aches and pains.
If we consider why young people in particular are experiencing back pain, compared to older age groups, students and young professionals are most likely to live in rented or shared accommodation – meaning they’re less likely to have a study area to work from separate from their main living space or bedroom. Added to this, compared to over 55s, many of whom will be retired and have more flexibility in how they use their day, young professionals and students are more bound to a work or study schedule, which makes it more challenging to build in weekday activities like regular exercise.
The good news is that simple changes can make a big different to all age groups. It’s really positive to see that people are still motivated to improve their movement routines, such as exercise and getting outside each day, as we all continue to return to ‘normality’. The research revealed that 47% of Brits are prioritising implementing a better exercise routine as restrictions continue to lift this year, whilst 42% are looking to spend less time sitting and more time outside.
Top Tips for better back health
Build a routine that’s realistic and works for your lifestyle: Incorporating movement into your day is so important, but many people set unmanageable goals for exercise. When we don’t achieve these goals, which are far reaching to start with, this then impacts our motivation, making us less likely to create new positive habits for our wellbeing. It’s great to set longer-term intentions, but start small. For example, start by taking a 10-minute stretch during your lunch break. Over time, this will become an automatic habit and you can build it up from there – it’s about manageable, bitesize chunks.
Get some fresh air: With unpredictable weather, I know it might take a little more planning than usual to head outside for a walk, but it will be a great way to break up the day. One of my top tips for patients working from home, is to try having a morning ‘commute’. If that currently consists of going from your bedroom to the kitchen or home-office, then why not leave the house for a 10-20 minute walk around the block or a local park so that you can return to your home having cleared your head and in the frame of mind to work. You’ll get the benefit of adding in some movement to the morning, separate your work and home time, and get some fresh air too!
Mix up the position your work in: If you work at a desk or table, consider a laptop stand which will allow you to work standing up. It’s also fine to get creative – perhaps by using a kitchen counter or a chest of drawers as a DIY standing desk, for example. The important thing is that your screen is eye level. Stacking books is a good way to easily add height if needed. If your workday passes by without looking at the clock, try scheduling a ‘standing hour’ in your diary as a reminder to get up and moving.
Sleep tight: A great night’s sleep is a game changer. It’s too easy to scroll through social media from bed, and before you know it an hour has passed. Try and protect the hour before you go to bed as your personal wind down time. My tips include avoiding blue light technology – most phones have a night-time mode, which changes the screen light and stops notifications coming through. I find reading a great way to fall asleep too – apps like Calm have bedtime stories designed specifically to help your drift off, if you prefer to listen. The main thing is about consistency and sticking to similar timings each night, so you train your brain for your new routine.
At home exercise: With poorer weather on the way, getting outside to exercise or going to the gym is harder. To look after your back health, there are lots of easy exercises that you can do at home. One of my favourites is using a towel like a foam roller and lying with your back across it – this will really help to open up your chest. Your body will love you for it if you tend to hunch over your keyboard.
If you’re experiencing persistent back pain or mobility issues, you should always seek the advice of your GP or other health professional. To find a chiropractor near you, visit /find-a-chiropractor/.
* The wgŠÊ˜·³Ç’s survey was conducted with OnePoll, surveying 10,000 UK adults (general population).