Home Exercises to Help Your Posture

March 25th, 2020
Business woman suffering from back pain in office home

As a valued patient, your health, safety and the wellbeing of our community, are the most important things that motivate our work every day.

We appreciate the trust and confidence you place in us, and we recognize our critical role in supporting you, our patients,  especially in the face of the challenging events we are experiencing at this time.

Now more than ever, we want you to know we’re here for you and are committed to providing the support and solutions you need .

While patients who are social distancing or self-quarantined may be unable to come to therapy in person, they still need our support to rehabilitate in order to improve their outcomes and live their best life. 

However, the consequences of working from home could mean bad posture that leads to back pain. Here are some tips that will help keep you pain free while working at home:

1. Use of a low back support

Roll up a bath towel or sweatshirt into a log-like form. Place this horizontally in the small of your low back while you are sitting in a chair or couch. This will make you sit up straighter because if you slouch the support will not sit in the proper place, thus improving your posture.

2. Correction of desk set up

Consider these to create a better working space that will naturally create better posture:

Computer screen should be an arm’s length away from youTop of the computer screen should be at eye levelFeet flat on the floor with your knees bent at a 90-100 degree angleBack of knees should be about three finger widths from the edge of the chair

3. Move every 20-30 minutes

Even if you just stand up and sit down, you should try to move once every 20 -30 minutes. Sitting in the same position for a long period of time can lead to pain. Take a lap around the house or grab a snack if you need a reason to get up and move.

4. Exercises to help your posture 

Use the form below to request access to our custom Home Exercise Routine on our Ottawa Health Group App!

  1. Download the app
  2. Fill out the form
  3. You will receive an email granting you access to the exercise routine.

Back Pain? Take Action!

Poor posture comes with consequences, such as injury and pain. It is important to take action and utilize these tips to correct posture and prevent pain before it becomes a problem. If you have pain while working at home , contact our office via email or phone. Our team will assess your symptoms and determine what steps you should take.

Yours in Health ,

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