The ultimate products you need to improve your posture and soothe a sore back
One of the unanticipated side effects of lockdown has been the toll it's taken on our posture, and subsequently our back pain. In fact, a recent study by on-demand health and fitness platform Odhealth of 2,100 British adults found that two in five respondents (39%) stated that they have experienced back pain or discomfort from the chair they are using to work from home.
While some of us have started returning to the office, for many of us, our makeshift at-home offices are not exactly posture-friendly, with many of us perching on dining chairs, slumped on the sofa or propping up laptops on a stack of books.
Being locked in one position for many hours of the day is the total opposite of what the human body has evolved to do and this makes our joints and muscles unhappy. Stiff, wonky bodies which then get put through at-home workouts are going to have difficulties (read: injuries) because the fundamental movements needed at each joint just aren’t there in most post-childhood Westerners nowadays.
Not only is our poor posture often the root cause of all the aches and pains, but poor posture can also have catastrophic effects on our other bodily systems. Our nervous, respiratory, cardiovascular, digestive, excretory and lympathic systems are all hugely affected by poor posture and lack of movement.
Sitting down and being hunched over all day restricts our lungs and breathing, deadens our brain activity and nerves, stops food flowing (and food being able to exit if you know what I mean!) and prevents lymph moving around. Each cell in our body is keep alive by movement and if we aren't moving, they aren't working properly.
Hollie Grant, Award-winning pilates instructor & founder of The Pilates PT Method advises "when we sit at our desks we often don’t have the optimal set up. What I see most is people sat flexed forwards (hunching) and pulling their heads back to see the screen. This causes the upper back muscles to weaken (as they are always in a lengthened position) and the neck extensors to get very tight and sore (as they are always in a shortened “on” position)."
She recommends setting up your desk so you have the following: roughly a 90 degree bend at the ankles, knees, hips and elbows. "Your eyeline should be in line with the top of your screen and you should be able to sit up with a neutral spine to work." If you need to help lift your feet, keyboard or screen to help you achieve this position, she advises that props and posture products are the way forward.
Physiotherapist and Sanature Brand Ambassador Roseanna Grace suggests using triggers during the day to remind yourself to correct your posture. "If you're working with the TV or radio on in the background, use the advert breaks as a posture reminder. Bring your shoulders up, back and down as if you're pushing out your chest. Bring your bottom towards the back of the chair and your keyboard close to you."
She also suggest doing some small stretches during the day. "The beauty of working from home is that you can do stretches regularly, without getting funny looks! Do a mini yoga flow concentrating on spine rotations and flexions when you get up to pop the kettle on. They don’t have to take very long but doing these on a regular basis can help reduce back pain."
Luckily, there are also some quick-fix ways to take care of your back while working from home.
From desk stands, to specialist massagers, to wearable gadgets and spinal supports, here are the very best products that will support your posture and alleviate back pain...
For more tips on how to improve your posture at home, read Posture Ellie's five super simple posture tips to start integrating into your day to help you out from the comfort of your own home. Looking for more ways to up the ante on your at-home office? Check out these interior hacks to make your space seem bigger, as well as the best affordable home accessories that will instantly transform any room.
EPHEX Height Adjustable Laptop Desk Stand, £52.98, Amazon
Working from home has us making makeshift desks that definitely aren't optimal for posture. Invest in one of these adjustable stands and swiftly convert your working pose from sitting to standing, as well as making sure your laptop is at eye level.
Back Backboard, £24.99, Amazon
Developed with the London Spine Clinic, this flexible backboard is an essential for all work stations, whether at home or back at the office. It helps to maintain proper posture while sitting by supporting the natural curvature of the spine, meaning reduced stress on your neck, shoulders and lower back.
Upright Go Posture Tracker, £59.20, Amazon
Think of this little device like a Fitbit, but for posture - it tracks your habits and analyses your movement, as well as offering reminders and training programmes to improve on bad habits.
Everlasting Comfort Memory Foam Seat Cushion and Lumbar Back Cushion Combo, £75, Amazon
It’s one of Amazon’s bestsellers and a handy lumbar cushion set you can attach to any chair you might be working from (and lug back to the office when you return). The backrest cushion supports the neck, upper, middle, thoracic, spine or lower back while the seat’s U-shaped design helps suspend your tailbone, or coccyx off hard seating surfaces and provides optimal support for your legs, hips, butt and back.
Gaiam Classic Balance ball Chair, £179, Amazon
A merge between a chair and a gym ball, this genius chair provides helps improve spinal alignment and reduce nerve compression. It was developed by a chiropractic pioneer Dr. Randy Weinzoff as a way of alleviate the aching back/legs/arms syndrome that comes from sitting at a desk for hours. It also helps to relieve pain and promote proper spinal alignment, posture and in turn leaving you with a healthier back, all while preventing you from slouching.
For those who aren’t that keen on a big obvious posture strap but want a similar kind of posture support, this bra could be a good compromise. The back of the bra has been designed with a kyphosis brace which sees criss-cross bands pull shoulders back to improve your posture. The high-back design also shapes and smooths your back and underarms - bonus.
BetterYou Magnesium Flakes, £3.59, Holland & Barrett
Magnesium is known for its relaxing benefits, especially where sore muscles are concerned, and these flakes are concentrated form of 100% natural, pharmaceutical grade magnesium chloride. Sprinkle into a hot back, sit back and enjoy.
Beurer MG151 3D Shiatsu Self-Massager, £74.99, Stress No More
When it comes to at-home massagers, nothing beats this Shiatsu wraparound massager. Simple to use on yourself, you can control the pressure and position with ease, as well as taking full advantage of the heat setting to relieve sore shoulders.
Posture Brace, £37.98, Posturebrace.co.uk
This may look like a complicated contraption, but it really couldn't be easier. Simply slip on under your shirt or jumper and clip together at the back. The unique design gently pulls shoulders back to reduce posture and, over time, relieve muscle tension and strain.
