“Pandemic Posture” Hurting Your Back? You Can Fix It!

The term “pandemic posture” has emerged as a consequence of the widespread adoption of remote work and increased time spent sitting on couches or at makeshift desks during the COVID-19 pandemic. Dr. David Binder, a physiatrist and director of innovation at Harvard-affiliated Spaulding Rehabilitation Hospital, sheds light on this phenomenon and offers insights on addressing associated back pain complaints.

According to Dr. Binder, the transition to remote work has resulted in a surge of patients reporting back pain related to poor posture. Prolonged sitting, often in less-than-ideal ergonomic setups, can contribute to discomfort and musculoskeletal issues. Individuals may find themselves slouching or adopting awkward positions while working from home, leading to a condition now humorously referred to as “pandemic posture.”

Is “pandemic posture” real?

Yes. The past year has witnessed a notable rise in complaints related to neck and lower back pain, often attributed to prolonged periods of sitting associated with increased remote work. The shift to working from home has presented challenges, as individuals may lack the ergonomic workstations available in traditional office settings, leading to the development of poor posture.

Many people find themselves working in less-than-ideal conditions, such as on a couch or in a comfortable chair, which can contribute to musculoskeletal discomfort. The absence of proper office setups may result in awkward postures, colloquially termed “pandemic posture,” and increased strain on the neck and lower back.

The combination of extended sitting, suboptimal workspaces, and a lack of physical activity has created a scenario where individuals are more susceptible to experiencing pain and discomfort in the neck and lower back. It underscores the importance of addressing ergonomic factors, incorporating regular breaks, and practicing good posture to mitigate the impact of prolonged sitting and improve overall musculoskeletal health.

Why does poor posture cause back pain?

Maintaining a static posture for an extended duration, whether sitting or standing, can exacerbate discomfort due to muscle spasms or fatigue. Prolonged poor posture may lead to increased pressure on specific joints, creating an imbalance where one side of the body bears a greater load than the other.

In cases of poor posture, certain joints may experience heightened pressure, potentially resulting in nerve irritation at specific points, such as the buttocks or tailbone. This irritation can contribute to pain and discomfort. It emphasizes the importance of incorporating regular breaks, adjusting ergonomic factors, and practicing good posture to alleviate muscle strain and reduce the risk of nerve irritation associated with extended periods of sitting or standing.

What do you recommend for people who want to reduce back pain from poor posture?

Incorporating a daily exercise routine that encompasses a thorough warm-up, aerobic activities, a cool-down, and comprehensive muscle stretching is beneficial for maintaining muscle strength and flexibility.

Working with a physical therapist can be particularly valuable. A therapist can provide insights into the mechanics of maintaining proper posture, emphasizing the importance of sitting up straight with an arched back, shoulders back, and down. Additionally, a physical therapist can guide you through exercises to strengthen and stretch key muscle groups essential for supporting an upright posture. These targeted exercises typically focus on the abdominal, back, shoulder, neck, and chest muscles, promoting overall postural health.

Would improving a home workstation also help?

Yes. When creating a comfortable workstation, choose a chair with ample cushioning for the buttocks and proper lower back support. For enhanced comfort and reduced strain on the back, consider using a footrest, particularly if you’re shorter, as it helps maintain an optimal knee angle of approximately 90°.

Implementing additional workstation adjustments is crucial. Elevate your computer monitor to eye level to minimize the need to look downward continuously, alleviating pressure on the neck. Invest in an ergonomic mouse and wrist pad to mitigate wrist, arm, and shoulder discomfort, which can contribute to pain in the shoulder, shoulder blade, or neck.

While standing desks offer an alternative, it’s essential to be cautious. Prolonged periods of standing can exacerbate back pain. Therefore, it’s advisable to find a balance between sitting and standing to optimize comfort and reduce the risk of worsening back discomfort.

What else helps?

Incorporating regular movement breaks into your routine is essential for maintaining good posture and preventing discomfort. Set a timer to remind yourself to get up and move around every 20 minutes, whether you’re at your desk, on the couch, or in a chair. This practice helps prevent prolonged periods in a static position, providing relief to your spine and preventing your muscles from becoming overly tight.

Taking these short breaks not only supports your spine health but also contributes to overall well-being. Staying active throughout the day is crucial, as excessive sitting has been linked to chronic diseases and an increased risk of premature death. So, make it a habit to incorporate movement into your daily routine to promote a healthier, more active lifestyle.