Zooming and Back Pain

Do you have back pain from zooming? Lying down on the floor for 5-10 minutes is a great way to look after your back, especially if you’re sat at a screen all day.

woman lying down on back, head on books, knees bent, feet on floor, hands on stomach

This allows your back to unfurl after slumping. The floor gives us support. Taking time out also benefits our mind. Stopping. Pausing. We can breathe more easily. Tuning into our self is mindful. Noticing our body. Noticing our emotions.

Set Up

  • Surface: Ideally, lie on the floor rather than a bed/sofa.
  • Head. Support your head with books so that your neck is in neutral. If there are too many books, your chin will tuck down and it may be difficult to swallow. With too few books, your head will roll back, pushing your chin upwards. Make sure the books don’t dig into your neck.
  • Legs. Bend your legs and look for a comfortable distance away from your torso.  Your knees should float up towards the ceiling independently: don’t lean them against each other. Ensure your feet are flat against the floor. Experiment with the distance between them: you want to to feel like your legs are balanced rather than being held tightly. You should be able to relax all the muscle groups in your legs, including those behind the knee. 
  • Arms. Place your hands on your belly or your chest. Alternatively, put them out to your sides, with your hands facing up. Ensure there’s some space under your armpits so you don’t end up bunched up under your arms.

Thinking

  • Release tension step by step. First, start thinking at the neck to let the neck free.
  • Think of your back lengthening and widening.
  • Think of your legs extending from the torso and your arms widening away from it.
  • ‘Scan’ down your body to find areas of tension and see if you can relax them.
  • Breathing slowly and deeply can also help your muscles release tension. After a little while, allow the breathing to be natural and not forced.

Benefits

  • Back pain from zooming can ease
  • Placing books underneath your head supports the whole body, giving muscles that are often tense a chance to relax.
  • It can help your posture. It helps shortened muscles to release and lengthen.
  • Calming the body helps calm the mind.
  • Taking time to tune into our bodies encourages a subtle awareness of ourselves. It helps us release tension, and become more aware of our posture in daily activities.

If you’re zooming when sitting on the sofa, have a look at these top tips too.

Posted in Back Pain, Computer Use, Mindfulness, Tension.

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