By Physiotherapist, Nate Chan

The What

According to recent studies on average we spend 71 minutes if not more on Netflix per day. However, when we find an addictive show we all spend 2 hours, maybe 3 hours sitting down. Long and behold there’s a greater chance of low back pain. 

The How

How did we end up with this pain?

Let’s take a step back and think about it. We have been sitting at our desk for 8-10hours. We have dinner sitting down with your friends and family. Finally to unwind from the day we sit down and cuddle with our partners watching Netflix. Therefore, the grand total of sitting down went from 8 hours to 12+ hours. 

 

Top Recommendations

To help your back and avoid this ache/niggle here are my top 3 recommendations:

1.Move more. 

This is no better time to multitask.  Use this time wisely to fit in your rehab exercises, stretch or increase your mobility. Here is my favourite stretch to Netflix and chill with:

 

    • Hip flexor to hamstring stretch
    • Fig 4 stretch

 

2. Slouching doesn’t look cool or feel cool.

Slouching generally adds to much strain on your neck and lower back. 

In a slouching position we will be with rounded shoulders forcing us to bend our necks to look up. This will eventually cause neck pain.

 Likewise for the lower back we posterior pelvic tilting and compressing the back making it hard for us to get out the couch. 

TIP: Slide your butt back against the back edge of the couch so you can rest your entire torso against the backrest to sit upright. 

 

3.Ad breaks

Yes ad breaks, but not as you know. Yes, you’re probably thinking, “but I subscribe to Netflix to NOT get ad breaks!” But break time is essential when spending time sitting or lounging.  

Think about scheduling your own breaks during the show or movie (ie every 20minutes) to stretch, go to the bathroom, replenish your snacks, or hell even grab yourself a well deserved drink. Breaking up the TV binge watching cycle will help alleviate the stress on your neck and back so you can watch at the safety and comfort of your own home. 

 

Those are my top 3 Netflix and Chill recommendations. Give those a try and let me know your thoughts. If you are still struggling with pain, don’t forget to book in here or call us at 8599 9811. 

 

Your Physio,

Nate Chan