Thrive 04/ 20/ 2020

Reduce Back Pain + Improve Posture As You WFH

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COVID-19 has shifted the landscape of where and how we work. As we all adapt to working from home, one thing remains constant…sitting. Whether you’re working from your home office, your kitchen table, or even your couch, the average office worker sits for 15 hours per day.

Sitting for long periods of time is exhausting. Your shoulders slump, your head tips forward, and your low back rounds. Sound familiar? Sitting poorly impacts not only the health of your spine, but also your mental and emotional state. If this posture becomes a habit, it’s a recipe for discomfort and fatigue. However, sitting is not necessarily problematic, it’s HOW you sit that matters.

Back pain is the single leading cause of missed work globally and over 80% of Americans will experience it at some point in their lives. Chronic pain affects mental health, often leading to anxiety and depression. Full-time employees in the United States suffering from depression take off almost two times the amount of work compared to those without depression.

The good news is that sitting well is a skill that can be cultivated. Understanding spinal mobility is a great place to start. By becoming aware of how your spine moves through different ranges of motion, you’ll learn how to unwind those tight shoulders and lower mental stress.

Moving your spine regularly throughout your workday will help to reverse poor sitting habits and create optimal breathing patterns. You don’t need any fancy equipment or workout clothes.  In fact, you don’t even have to leave your desk.  

Here’s how… 

Follow along with this 10-mintue office friendly chair yoga sequence you can do right at your workstation. Each posture is designed to move your spine through a different range of motion. When you practice, keep your breath smooth and your face relaxed. Practice any time you need a little posture pick-me-up!

Check out Unfold Digital on our events page, a series of FREE online 20-mintue movement and meditation classes, right at your desk. Live streamed classes are Tuesdays and Thursdays from 1:30 – 2pm CT. No equipment or change of clothes needed. 

Keep on moving! 


About the author: 

Katie Rowe Mitchell is Co-Founder and Chief Executive Yogi of Unfold Yoga + Wellness. Contact [email protected] to learn more about their accessible and approachable yoga, meditation, and mindfulness sessions for your company.

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