Inviso Img

Working From Home Wreaking Havoc On Your Back? Try This

Roll with it. 

No need to thank us...

As we head into the seventh month (yes it really has been that long) of lockdown, we’re beginning to feel the real effects of working from home.

Sure, you don't have a lengthy commute, nor do you have to wait an hour for a bus to only be told it's too full and you'll have to wait for the next one nor do you have to attempt to make small talk with colleagues you don't really know at the coffee maker every morning but you are experiencing something far worse: tight, achy muscles. 

While the timeline to return to the office for other industries and locations remains unclear, many people are slowly starting to realise that they’ll be working from home a lot longer than they had originally planned...which means neck and lower backaches are going nowhere. 

That is, unless, you invest in a foam roller. 

Foam rolling isn’t exactly news in the fitness world, but rolling to improve everything from your workout performance to your workplace productivity is causing a stir among wellbeing experts.

Keep scrolling for everything there is to know about foam rolling and how it can melt away WFH aches. 

What exactly is a ‘fascia’?

And why might it need some serious TLC, post-WFH?

Your fascia, (no, not a word we made up, nor is it one to be confused with ‘phalange’), is a network of connective tissues that support the body at many levels ­– a soft skeleton of sorts.

It has elastic and plastic properties (i.e. can stretch and move), and it will change position to support your body. 

It allows muscles to move freely alongside other structures and reduces friction, and therefore if the fascia is restricted, then muscle contraction is automatically restricted.

Myofascial Release

Foam rolling is a fantastic way of working through post-workout stiffness or to releasing the restrictions around muscle groups that may result from not moving as regularly as we should. 

The hips, due to the amount of time we spend sitting, are one of the most common areas for facial build-up and tightness, causing both back and hamstring tightness

Softly, Softly 

Because the fascia is three-dimensional - running not just around the muscles but also through it – stretching cannot penetrate your muscle to reach tight fascia. And most people think that the harder the foam roller the better, but the fascia release is better actually with a softer pressure. 

The more supple and malleable the tissues, the less tense and injury-prone we tend to be. So, try rolling with a soft foam roller, (or on a golf or tennis ball too), to keep your body working at its optimum level and to ensure your fascia is fighting fit. 

how to foam roll:

Step One: Position and Pressure

Applying appropriate pressure to the tissues in the best position.
Step Two: Breath
Abdominal breathing via the nose, lengthening the exhale. 
Step Three: Move

​Adapting tissue length on top of the pressure.

Main image by @pusspussmag

READ: Working Out At Home? Make Sure To Avoid These Common Mistakes

READ MORE: No – It's Not Too Late To Set Up A Home Office, Here's How