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Improving Bloggers Health – How to Prevent Back Pain When Blogging Long Hours

2012 April 29
by Contributor

Many bloggers have the luxury of working from home. This means flexible hours, no commuting to work, and an office of your choosing.

However, working from home can also mean sitting in a chair that’s really not meant for working in or lounging on the couch instead of sitting upright. No matter where you’re sitting, a long day at a computer can cause back pain and distract you from you work.

Our spines move in three planes: side to side (frontal plane), forward and back (sagittal plane), and twisting side to side (transverse plane). When we sit at a desk blogging all day, we only use the sagittal plane. Therefore all day without doing any other physical activity is not healthy for you.

However, by doing a few quick and easy stretches each day in each plane, you can loosen up your tight back muscles and get back to your blogging.

In this article, I will show you a few moves every blogger can do to prevent weight gain, stretch muscles, and be mentally more productive.

Low Back

Your lower back is the muscles around the lower part of your spine. Bad posture or poor sitting while you blog can cause these muscles to wear out.

Here is what you can do: Stand up with your feet about as wide as your hips. Slowly bend forward with a slight bend in your knees. Men tend to have tighter hips than women, so if you find you can’t reach down very far, bend deeper into your knees.

Grab for opposite elbows and gently sway side to side. Hold for 5-10 deep breaths. This will help release your low back and send blood to your brain, leaving you energized and refreshed.

Now sit in your chair and spread your legs as wide as you comfortably can. Bend forward and touch the floor. Hold for 5-10 deep breaths.

Mid Back

Stand with your feet a little wider than your hips. Place your left hand on your left hip and reach your right arm out to the side at shoulder height. Reach your extended arm out as far as you can, bending at your waist.

Hold for five breaths and come back up to standing. Bring your right arm to your right hip and extend your left arm out. Bend sideways and reach out as far as you can. Hold for five breaths, then come back up to standing.

Upper Back

This includes your neck and shoulder muscles. That’s where most of your stress accumulates. Neck muscles also get tense by bending your head in front of your laptop.

Here is what you can do: Stand a few inches in front of a doorframe. Grab the opposite side of the frame with your hands and slowly lean back. This will open up your shoulder blades and upper back. Take 5-10 deep breaths.

Sit upright on the edge of your chair and clasp your hands behind your back. Touch your chin to your chest and roll your shoulders forward, opening your upper back. Take 5-10 deep breaths.

Make sure you use big monitors at eye level and avoid the use of laptops or iPADs when you blog for many hours a day. This will prevent bending of your head and stiff necks.

Jane blogs mainly about blogging but also love to write about blogger fitness.

Being a part time blogger, Jane loves to write about blogger health. If you are a blogger with health concerns, coupon code Medifast and Nutrisystem codes will certainly help you save some bucks on your health plans. You can also find similar great discounts at

cc licensed ( BY ) flickr photo shared by Picture Youth

2 Responses leave one →
  1. May 2, 2012

    I find that if I get up at least once an hour and walk around that I avoid most back pain. I also change locations, at the desk, in a recliner and sitting in bed all have a different effect on my back so nothing is over done.

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