Does your back hurt after hours of sitting at work? If so, then you are normal! We are not designed to sit for hours on end at a computer, especially after disturbed nights sleep. Add to that the strains of piggyback rides, hauling baby seats in and out of cars and chasing the kids round parks and you’ve got the perfect recipe for back trouble. So, what can you do about it?

Sports Physiotherapist Mark Leyland gives us his top five tips to help ease that annoying back pain…

1. Computer screen
The easiest things to change are your computer set up at work. If your screen is at eye level then it is easier to keep yourself upright, working on laptops causes your head to rest forwards of your body putting undue stress on your neck, shoulders and lower back.

2. Comfy chair
This does not mean a sofa, but something that you can rest your back against whilst working. This decreases the amount of muscular strain on your back and neck.

3. Get Up!
Take a break and get up out of your chair. On average the human brain can only fully concentrate for a maximum of 40 minutes, so take a little walk around the office or make yourself a drink

4. Keep hydrated.
This may seem irrelevant but fluid balance is key for healthy muscle function, so aim for around 1.5 litres per day.

5. Exercise
Try these exercises, they are all designed to get you out of that chair shaped position…

There are lots of other easy to use exercises on Marks instagram account.
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Mark Leyland  – Sports Physiotherapist

Illustration by Eliot Wyatt