How To Reduce Back Pain While Working Remotely

Updated: Dec 12, 2021

First, a sad paradox. Medical research has become more laboratory oriented in the last fifty years. To be sure, this shift has produced some impressive results. But at the same time, human biology is not exclusively mechanical, and there are limits to what the laboratory can accurately study. The laboratory study of infectious diseases has been magnificent—it is very straightforward. But its very success has deflected attention from the influence of emotions. As a result, medical research has failed abysmally in many areas. John E. Sarno

Decades ago, Dr. James Levine coined the term "Sitting is the New Smoking." I was so thrilled to adopt his catchy mantra to help inspire people to stand up and stretch after 30-40 minutes of sitting that I began to repeat it while referencing him ad nauseam to attempt to trend it in Black ☥ Indigenous ☥ Immigrant Communities . Then the current pandemic happened, which forced us into our homes for extended periods of time with no real self-care plan. Inspired by National Public Health Week (technically April 6 -12th) I was determined to inspire clients, family members and friends to keep moving, I invited my chiropractor, Dr. Marshea Evans to share some strategies for caring for ourselves while sheltering in place and working remotely. Check out our interview here:

In addition to the strategies listed in the video, I recommend stretching the pectoral (chest) muscles and exercises that open up the space between the vertebrae in our spine. Stretching improves posture, reduces pain and prevents disorders of the neck/arm/back. It increases energy, circulation and oxygenated blood flow to brain and helps calm and clear the mind.

That said, there is an underlying issue that is connected with pain that arises in the body. As we consider the following quote, let's ask ourselves what underlying unprocessed emotions may be lingering in the background of our lives.

... I suggest to patients that when they find themselves being aware of the pain, they must consciously and forcefully shift their attention to something psychological, like something they are worried about ... for that sends a message to the brain that they’re no longer deceived by the pain. When that message reaches the depths of the mind, the subconscious, the pain ceases. John E. Sarno

A Simple Stretch for the Pectoral Muscles to Prevent/Relieve Back Pain

Stand with the feet shoulder width apart and slightly bend the knees.

Tuck the tailbone under and gently pull the shoulders up, back and down. Relax the entire


Place the hands at the lower back and relax the shoulders down. Then pull elbows in

towards each other as pictured below.

Take a slow deep breath in and out.

During each inhale, attempt to lift the chest upward towards the nose.

During each exhale, attempt to pull the elbows in towards each other a little more.

Repeat this process for 3 breaths. Slowly work up to 9 breaths.

Keep moving, be well and be radiant.
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