Millions of people are less physically active than they were before Covid-19.
For those who work from home, there is no more morning walk to the bus stop.
You could spend days hunched over a laptop without ever leaving the house.
For some, that has come at a painful cost.
Polls, conducted among telecommuters by Opinium for the charity Versus Arthritis, found that 81 percent of respondents suffered from some type of back, neck or shoulder pain.
Almost half of them (48 percent) said that they are less physically active than they were before the isolation.
Another Research The Institute for Employment Studies showed that 35 percent of them complained of new back pain since working from home.
Physiotherapists and other back pain experts say that those with serious, persistent problems should seek professional help, but there are many things we can do ourselves.
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Don't just sit there
Almost all experts agree that one of the best things you can do is to move.
Do not sit in the same position for long periods of time.
"Try to take every opportunity to move your body," says Ashley James of the Licensed Society of Physical Therapists (CSP).
"It doesn't have to be an exercise as such," he says.
"The bottom line is to introduce movement into your day."
He calls it a "regular movement snack."
It could be talking on the phone or online meetings while standing, just plain stretching or going up and down stairs when you don't really have to, he says.
As you move, different muscle groups share the effort in keeping your head, neck and rest of your body upright, rather than constantly straining the same muscles.
Where isolation measures have limited outdoor exercise to once a day, James' advice is to take that daily opportunity to at least go for a good walk whenever you can.
Movement can help, through breathing, to expand your chest and reduce muscle atrophy.
It increases blood flow and lubricates synovial joints - the joints that allow free movement - such as the hips and shoulders.
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Set an alarm
Creating a new routine to keep you moving can be difficult, so experts suggest setting a timer on your phone or laptop to remind you to move. It's a good way to avoid being stuck in the same position hour after hour, says neck specialist Chris Worsfold.
"We evolved to move," he says.
"It's natural that we're going to want to move after about 20 or 30 minutes, so then you need to move around a bit."
If you are sitting when the alarm goes off, get up.
If you are standing, stretch or walk up and down the stairs.
"The key is to create a routine that works for you," says Lien Antoine, who treats patients in Hertfordshire.
"There's no point in organizing a schedule that makes you feel like a failure when you don't stick to it."
And so ask yourself what you are willing to do and stick to it.
Be considerate, but as long as it gets you out of your chair, makes you want to stretch, take a walk or do Zumba in the living room, it doesn't matter what it is, she says.
Organize your workspace
"You don't need a perfect environment with a thousand-euro chair, but if you're slouched on the sofa, it's not going to be good for your back," says Chris Marty.
Your workspace deserves a little more serious thought, but companies have a vested interest in selling you expensive equipment, so he says steer clear of unnecessary expenses.
Lien Antoine agrees: "Just make small adjustments that don't cost a penny."
It could be something as simple as a cushion to raise you up a bit on the chair or to act as a support for your lower back.
An inexpensive adjustable office chair might also help.
A laptop stand will raise the screen to your eye level so that you are not always looking down, especially during long online video calls.
An external keyboard is also a useful thing.
"Talk to the employer," says Antoine.
Many will be happy to supply staff with office equipment.
If you have to use the sofa, at least make sure that your feet are firmly on the floor and that you sit leaning on a pillow that will serve as a support for your lower back.
Standing desks can be helpful, says Chris Marty.
But you need to combine standing with sitting - and take regular breaks from the screen.
If you don't have a standing desk, some experts suggest standing with the laptop on the ironing board for short periods of time.
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Work on the quality of your sleep
We're in a "perfect storm" for back problems - according to Ashley James, with Covid-19 limiting physical activity while raising health anxiety, job uncertainty, children's education and more.
It's impossible to quantify, but a large number of back pain cases cause anxiety, he says.
In jargon, back problems are "biophysiosocial" in nature.
It doesn't help that we're currently in the middle of winter - when many people normally experience a low mood.
People, of course, relieve stress in different ways.
Pilates and yoga help some.
One of the best ways is to work on better sleep quality, says James.
"Sleep hygiene" is key.
This means cutting back on caffeine in the afternoon and evening, maintaining a consistent nighttime routine, and waking up at the same time every day.
British National Health Service advises not to use electronic devices at least an hour before going to sleep, since the brightness of the screen makes it difficult to fall asleep.
Light suppresses the secretion of melatonin, a hormone that helps you become sleepy.
Many studies suggest that blue light it does it most aggressively, but some research show that the warmer colors used in "night mode" on many devices may have an even greater impact.
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Exercises at the desk
SCP has come up with some simple stretches that, if done regularly, can help ward off aches and pains.
They are intended for people who work remotely and sit for long periods of time.
Chest stretches, leg stretches, seated stretches and wall push-ups are designed to work different muscle groups.
CSP says there is no such thing as a "perfect pose" and that the priority is to keep moving.
There is a positive message here, says Chris Marty.
To the millions of people who suffer from pain and discomfort every day, he says, “You can take control. You can manage it all yourself. You don't have to depend on anyone."
Illustrations: Gary Fletcher
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