Are you working from home? Check this out!

By Athlete's Care on April 11, 2020

Working from home these days?
Getting more headaches than usual?
Starting to feel pain and stiffness in your neck and back?


Try these 3 tips below to reduce your aches and pains while working from home:

1. Use the 20/20/20 Rule

For every 20 minutes spent looking at a screen, look at something 20 feet away for 20 seconds.  Set a timer on your iphone for every 20 minutes so you don’t forget! Take a sip of water while you’re at it

2. Do these simple neck and back exercises a few times a day to reduce tension in your neck and upper back

Upper trapezius contract/relax:
  • shrug your shoulders up
  • hold for 3 seconds, then relax
Cat- cow: on your hands and knees.
  • As you exhale, look down and try to arch your upper back up towards the ceiling.

  • take a deep breath out,
  • focusing on relaxing these tense muscles
  • As you inhale, look up, bring your chest towards the ground and try to get your shoulder blades to touch

3. Use a tennis ball or foam roller at the base of your skull where it meets your neck to gently massage these muscles


These simple tips will allow you to continue to work from home while reducing your headaches, neck and back pain and stiffness.

For more exercises or tips on how you can optimize your at home workspace to prevent aches and pains book at Virtual Care session with registered physiotherapist Caroline Thong.  

Book now by emailing, call our Virtual Care Hotline at 647-373-0655 or click the link below.