The confinement suddenly put a third of the French in telework. But exercising from your sofa or on the corner of a table is a real nightmare for your back and joints. What to do to avoid the pain? What postures to adopt? Here are some guidelines to follow. 

Put the screen at the right height 

The major drawback of teleworking is the lack of suitable equipment to carry out our tasks in good conditions. Without an ergonomic chair or a fixed post, it seems difficult to stand up straight and keep your gaze horizontal. However, the fact of constantly lowering your head to look at your laptop can cause severe pain in the neck, shoulders and back. If you don’t have a fixed screen, you can elevate your laptop by placing it on a stack of books and then using a keyboard and a mouse. Thus, we are in a satisfactory position. 

Get up and walk regularly

When working from home, we tend to take fewer breaks and therefore stay seated for too long. As a result, our muscles stiffen and pain occurs. The solution ? Put a reminder on your phone every two hours to stretch your legs a bit and take the opportunity to drink some water. 

Adopt the right posture

We always think that we have to force ourselves to stand up straight. However, the back is not supposed to work when you are seated, it is preferable to favor a comfortable posture. You sit at the bottom of the seat, on the bones of the buttocks in order to properly wedge your pelvis. Then, we think of slightly retrovering the latter in order to limit the arch in the lumbar region, while making sure to keep the feet on the ground. 

Doing exercises

To relieve our strained muscles and joints, it is important to perform a few exercises regularly. The easiest of them is to get as big as possible by raising your arms outstretched above your head. Whether you are standing or sitting, you must be careful not to arch your back. To relieve knotted trapezius, small rotations of the shoulders back and forth can be done. Then, to stretch them, we stick our right ear on the right shoulder very gently, and we do the same thing on the other side. Finally, to stretch his shoulders, we bring his outstretched arm towards his chest using the opposite hand. The right tempo? 10 seconds per exercise, taking care to breathe calmly. 

Julie Giorgetta