Télétravail et mal de dos - Comment soulager les douleurs liées au travail à domicile ?

Remote work and back pain – How can you relieve pain related to working from home?

Prevent pain and regain lasting comfort with natural solutions

Remote work: why are more and more people suffering from back pain?

Remote work has become a new way of working for millions of people. Less time lost commuting, greater flexibility, and better organization of daily life explain why it has become firmly established in many companies.

Yet this progression is accompanied by an increasingly common phenomenon: worsening back pain.

At first, it is often nothing more than discomfort.

Slight tension in the lower back.

A feeling of stiffness when standing up from a chair.

Shoulders that become stiff.

A neck that feels strained.

Then, over the course of the weeks, this pain becomes more persistent.

They appear earlier in the day.

They take longer to go away.

Some people even begin to feel pain in the buttock, hip, or leg, suggestive of sciatica.

What is most surprising is that this pain sometimes appears even when someone has an ergonomic chair, a quality desk, and a high-performance computer.

Why?

Because the problem does not come solely from the furniture.

Above all, it stems from the way the human body itself functions.

Our bodies are designed to walk, shift our weight, lean over, stand up, turn, breathe deeply, and constantly alternate between movements.

Modern remote work does exactly the opposite.

For several hours, sometimes without interruption, we remain in an almost motionless posture.

The postural muscles remain contracted.

The intervertebral discs are subjected to continuous pressure.

Blood circulation decreases in certain areas.

The fascia gradually loses its mobility.

The pelvis becomes less mobile.

The deep muscles become fatigued.

The brain then begins to receive warning signals.

We simply call these signals: back pain.

But pain is not an enemy.

It is a message.

It indicates that certain tissues are working harder than they should or are no longer recovering sufficiently.

Understanding this message is the first step toward taking effective action.

Contrary to popular belief, back pain is not inevitable.

In the vast majority of cases, it is possible to significantly improve your comfort through a better understanding of the mechanisms involved, a few adjustments to your daily habits, and natural techniques to reduce muscle tension.

That is precisely the purpose of this guide.

You will discover what really happens in your spine when you work in front of a screen for several hours, why some pain becomes chronic while other pain disappears quickly, the most common mistakes made while working remotely, and how a comprehensive approach combining movement, ergonomics, recovery, and self-massage can help you regain a more flexible and comfortable back.

INFOGRAPHIC 1

Working from home
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Less movement
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Prolonged sitting
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Static muscles
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Lumbar compression
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Stiffness
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Pain

Why remote work promotes lower back pain

Why does remote work cause back pain?

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Why this guide is different from everything else you will read

Most articles about back pain offer general advice:

“Sit up straight.”
“Buy an ergonomic chair.”
“Do a little exercise.”

These recommendations are useful, but they are often incomplete.

They rarely explain why pain occurs.

Understanding how the body works helps you better prevent pain and adopt the right habits in everyday life.

In this guide, we will take an in-depth look at everything you need to know to naturally improve your physical condition, going even further in our analysis and taking many things that are often overlooked into account:

The role of the spine;
The role of the lumbar vertebrae;
The role of intervertebral discs;
The function of ligaments;
The function of deep stabilizing and superficial muscles;
The importance of the thoracolumbar fascia;
The function of the pelvis;
Common misconceptions about back pain while working remotely;
The biomechanics of remote work;
The consequences of prolonged immobility;
The influence of breathing;
The mechanisms of lower back pain and sciatica;
The role of Shiatsu points in releasing tension;
The 25 mistakes that worsen back pain while working remotely;
Why ACU-DO Shiatsu self-massage naturally fits into this wellness approach;
Frequently asked questions;
Exercises to improve your physical condition;
The 30 best natural solutions for preventing and relieving back pain while working remotely;
The vicious cycle of back pain;
The 10 habits for improving remote work;
Detailed infographics;
What science says about remote work, sitting posture, and back pain:
Musculoskeletal disorders (MSDs): why are they so common among remote workers;
The 10 habits of remote workers who almost never experience back pain;

the main Shiatsu and Traditional Chinese Medicine points used to help release tension, notably V23 to V29, 30VB, V40, V57 and V60;

as well as natural solutions for incorporating a genuine prevention routine.

The aim is not simply to make pain disappear for a few hours.

The aim is to understand your back so you can better protect it, today and in the future.

Understanding back anatomy: why working from home puts your spine under severe strain

To understand why working from home contributes to lower back pain, you first need to understand how your back works.

Contrary to what many people imagine, the spine is not simply a stack of bones. It is a living, complex, and incredibly high-performing structure. It must fulfill several functions simultaneously: support the body's weight, protect the spinal cord, absorb shocks, enable movement, and constantly maintain our balance.

Every time you sit down at your computer, this remarkable mechanism comes into action. But when it remains under strain for several hours without interruption, certain tissues gradually begin to tire.

This is often when the first aches appear.

The spine: the body's central pillar

The spine is made up of 33 vertebrae divided into several regions:

Region	Number of vertebrae	Main function
Cervical vertebrae	7	Support the head and allow neck movements
Thoracic vertebrae	12	Stabilize the thorax and protect the organs
Lower back muscles	5	Support most of the body's weight
Sacrum	5 fused	Connect the spine to the pelvis
Coccyx	4 fused	Attachment point for several ligaments and muscles

Work-from-home-related pain mainly affects the lumbar vertebrae, because they bear a large part of the stress when we remain seated.

Why are the lumbar vertebrae the most exposed?

The five lumbar vertebrae are located in the lower back.

They support:

the weight of the upper body;
pelvic movements;
bending and twisting efforts;
the stresses associated with a seated position.

When you are standing, these stresses are naturally distributed through movement and changes in weight-bearing.

However, when you remain seated for several hours, the pressure is concentrated mainly on the last lumbar vertebrae (L4-L5 and L5-S1), which are also the levels most frequently affected by lower back pain and herniated discs.

Intervertebral discs: your spine's shock absorbers

Between each vertebra is an intervertebral disc.

Imagine it as a shock-absorbing cushion.

Each disc consists of two parts:

a gelatinous nucleus (nucleus pulposus), rich in water, which absorbs pressure;
a fibrous ring (annulus fibrosus), which is stronger and keeps the nucleus in place.

These discs play an essential role:

absorb shocks when walking;
distribute mechanical stress;
allow the spine to move.

Without them, every movement would become painful.

Why does sitting compress the intervertebral discs?

Unlike a muscle, an intervertebral disc has almost no blood vessels.

It is nourished mainly by the compression and decompression movements associated with walking.

With each step:

the disc is slightly compressed;
it then rehydrates;
nutrients diffuse;
metabolic waste is eliminated.

This mechanism works like a sponge.

When you squeeze a sponge, water comes out.

When you release the pressure, it absorbs fluid again.

The discs work on exactly this principle.

When working from home, the problem is simple: compression sometimes lasts for several hours without a true decompression phase.

Result:

nutrient exchange becomes less efficient;
the tissues gradually lose their flexibility;
stress on neighboring structures increases.

In the long term, this situation may contribute to the development of mechanical pain in some people.

Ligaments: the guy wires of the spine

The vertebrae are held together by numerous ligaments.

Their role is to:

stabilize the spine;
limit excessive movement;
protect the spinal joints.

When sitting for long periods, some ligaments remain continuously stretched.

Others remain shortened.

Over time, this constant strain can contribute to a feeling of stiffness, particularly when moving from a seated to a standing position.

Deep muscles: the true guardians of the back

When we talk about back pain, we often think of the large, visible muscles.

Yet the most important ones are invisible.

These are the deep stabilizing muscles, including:

the multifidus muscles;
the rotatores;
the interspinales;
the intertransversarii.

These muscles work constantly to keep each vertebra in optimal alignment.

They do not produce large movements.

They perform precise movements.

When they become fatigued, the superficial muscles take over.

This compensation increases energy consumption and promotes muscle tension.

Superficial muscles: when they compensate, pain appears

The main muscles involved are:

the spinal erectors;
the quadratus lumborum;
the latissimus dorsi;
the trapezius muscles;
the gluteal muscles.

For remote workers, these muscles remain contracted for several hours at a time to maintain a fixed posture.

They then become more susceptible to fatigue, which explains the feeling of a “locked” back or a muscle spasm at the end of the day.

INFOGRAPHIC 2

The muscles under the most strain

Neck
★★★★★

Trapezius muscles
★★★★★

Shoulder blades
★★★★☆

Lower back muscles
★★★★★

Quadratus lumborum
★★★★★

Glutes
★★★★☆

Hamstrings
★★★★☆

Calves
★★★☆☆

Muscles responsible for back pain when working from home

The thoracolumbar fascia: an often-overlooked player

The thoracolumbar fascia is a broad membrane of connective tissue located in the lower back.

It connects:

the lumbar muscles;
the gluteal muscles;
the abdominal muscles;
the back muscles.

It can be compared to a large sheet that distributes forces between different regions of the body.

When movement decreases, this membrane gradually loses its ability to glide freely.

The tissues become less flexible.

Movements seem more difficult.

The feeling of stiffness increases.

This is one of the reasons why a simple movement to pick up an object can sometimes trigger sudden, severe pain.

The pelvis: the true foundation of your back

The pelvis is often overlooked when discussing lower back pain.

Yet it forms the foundation on which the entire spine rests.

If it lacks mobility:

the lower back compensates;
the muscles contract more;
mechanical strain increases.

Working from home greatly reduces the pelvis’s natural movements.

This loss of mobility explains why some pain first appears in the buttocks or hips before moving up toward the lower back.

Why this understanding is essential

Back pain is not caused by a single structure.

It results from the interaction between:

the vertebrae;
the intervertebral discs;
ligaments;
the deep muscles;
the superficial muscles;
the fascia;
the nerves;
the pelvis;
and above all… lack of movement.

That is precisely why a comprehensive approach—combining ergonomics, mobility, regular breaks, and muscle-release techniques such as Shiatsu self-massage—is often more effective than a single solution.

Common misconceptions about back pain when working from home: separating fact from fiction

Back pain is one of the subjects surrounded by the most misconceptions. Some are true, while others are completely false. Yet these beliefs directly influence our habits… sometimes to the detriment of our health.

Here are the most common ones.

❌ “You must always sit perfectly upright in front of your computer”

FALSE.

There is no perfect posture that can be maintained for eight hours a day.

Even an excellent posture becomes restrictive when maintained for too long.

The human body is designed to move.

The best advice is therefore not to remain perfectly upright, but to change your position regularly.

❌ “If I’m not in pain today, my back must be fine”

FALSE.

The back has a remarkable capacity for adaptation.

For several weeks, it can compensate for significant strain without causing pain.

When pain appears, the tension has often been building for a long time.

Prevention begins before the first symptoms appear.

❌ “An ergonomic chair is enough to protect my back”

FALSE.

A good chair improves comfort.

It does not replace breaks, walking, or physical activity.

Even when seated on a high-end chair, an immobile body remains subject to prolonged strain.

❌ “The longer I sit without moving, the more my back rests”

FALSE.

Muscles do not work like a machine that you switch off.

When they remain contracted for several hours to maintain a posture, they eventually become fatigued.

Movement is often the best way to recover.

❌ “Back pain must come from the vertebrae”

FALSE.

In many cases, pain is mainly related to:

the muscles;
the ligaments;
the tendons;
the fascia;
the joints.

The pain you feel is not always directly related to the vertebrae themselves.

❌ “Cracking your back is dangerous”

NOT NECESSARILY.

A single crack, without pain or loss of mobility, is generally harmless.

However, deliberately and repeatedly or forcefully manipulating your back is not recommended.

If the pain persists, it is best to seek a professional opinion.

❌ “Weekend exercise makes up for my eight hours of sitting”

FALSE.

Exercising is excellent.

But one session on Saturday does not eliminate the effects of being immobile every day.

Your back prefers:

move a little every day;
walk regularly;
change posture frequently.

Consistency is more important than intensity.

❌ “Pain is normal with age”

FALSE.

Growing older does not necessarily mean having back pain.

Many people remain very active and retain excellent mobility at any age.

Physical activity, movement, and prevention play a major role.

❌ “You should avoid moving completely when you are in pain”

FALSE (in most cases).

Unless medically contraindicated, prolonged strict bed rest is generally no longer recommended for common lower back pain.

Gentle, progressive movement is often preferable to complete immobilization.

In the event of severe or unusual pain, medical advice is essential.

❌ “Working from home is necessarily better for your back than working in an office”

NOT ALWAYS.

It all depends on your environment.

A poorly set-up workstation at home, combined with less movement, can be more demanding than a well-designed office where there are more opportunities to move around.

❌ “Pain in the buttocks always comes from the sciatic nerve”

FALSE.

The gluteal muscles, the sacroiliac joint, the piriformis muscle, or certain pelvic tensions may also be involved.

Not all buttock pain is sciatica.

❌ “If my MRI shows wear and tear, it must be the cause of my pain”

FALSE.

Many people have visible changes on imaging without experiencing pain.

Conversely, some significant pain is accompanied by few visible abnormalities.

Imaging is a diagnostic aid, but it is not sufficient on its own to explain all pain.

❌ “Shiatsu points cure back pain”

FALSE.

Shiatsu is a wellness approach.

Traditional points such as V23 to V29, 30VB, V40, V57, or V60 are used to help release tension and promote muscular comfort.

They do not replace either a medical diagnosis or treatment when necessary.

❌ “A few minutes are useless”

FALSE.

Two minutes of walking.

Three minutes of stretching.

Five minutes of self-massage.

These small gestures repeated every day are often highly complementary to longer sessions carried out once a month and increase their effectiveness.

Prevention is built through consistency.

Why taking action before pain begins is the best strategy

When back pain has been present for several months, several factors have often accumulated:

reduced mobility;
muscle fatigue;
postural compensations;
reduced physical activity;
apprehension about certain movements.

Conversely, taking action at the first sensations of stiffness is often simpler.

Spending a few minutes on your back each day can help preserve your mobility, comfort, and quality of life.

It is precisely with this preventive approach in mind that many remote workers incorporate active breaks, mobility exercises, and Shiatsu self-massage sessions into their daily routine.

The biomechanics of working from home: what really happens in your back when you remain seated for several hours

If you could observe your spine in motion using medical imaging during a day of working from home, you would see that it never remains completely still. Even when you think you are sitting perfectly, dozens of muscles are constantly working to maintain your balance, stabilize your head, and prevent your torso from collapsing.

This invisible activity explains why a day spent in front of a computer can be just as tiring for the back as moderate physical activity.

The problem is therefore not solely the seated position. It is the combination of immobility, repeated mechanical strain, and a lack of recovery.

Why the seated position puts more pressure on the spine than standing

Contrary to popular belief, sitting does not completely relieve the spine.

When you are standing, your weight is distributed among your feet, legs, pelvis, and spine. The muscles in the lower limbs actively contribute to this distribution, and constant micro-adjustments help vary the strain.

In a seated position, the situation changes completely.

The pelvis tilts slightly backward.

The natural curve of the lower back (the lordosis) tends to flatten.

The weight of the torso rests more heavily on the lowest lumbar vertebrae.

The intervertebral discs are subjected to continuous pressure.

The longer this position is maintained, the harder the stabilizing muscles must work to prevent the body from slumping.

It is precisely this muscle fatigue that contributes to pain at the end of the day.

The weight of your head: an often underestimated load

An adult's head weighs on average between 4 and 6 kilograms.

When the ears are aligned with the shoulders, this load is properly distributed.

However, as soon as the head moves forward toward the screen, the strain increases rapidly.

Just a few centimeters are enough to multiply the effort required from the neck muscles.

The farther the head is projected forward:

the more the trapezius muscles contract;
the harder the neck muscles work;
the more the tension spreads down toward the shoulders and upper back.

That is why a poorly positioned screen can cause pain that seems to come from the shoulders, even though its origin is often in the neck.

Why do the shoulders become so tense?

When you use a mouse or keyboard for several hours, your arms remain slightly away from your body.

This constant support puts strain on the shoulder muscles.

The main muscles involved are:

the upper trapezius;
the deltoid;
the levator scapulae;
the rhomboids.

Because they work without much rest, they eventually accumulate tension.

These muscle contractures can then radiate to:

the nape of the neck;
the shoulder blades;
the arms;
the forearms.

This is one reason why neck pain and upper-limb pain are often associated.

Why breathing directly affects lower back pain

Few people know this, but the diaphragm plays an essential role in core stability.

This muscle is not involved only in breathing.

It also helps maintain the abdominal pressure that stabilizes the spine.

When stressed or concentrating for long periods, breathing often becomes shallower.

The diaphragm works less efficiently.

The accessory muscles of respiration take over.

The trapezius and neck muscles contract more.

This compensation gradually increases tension throughout the upper back.

Deep, regular breathing therefore helps not only improve oxygenation but also reduce certain muscular strains.

Muscle chains: why lower back pain can start in the feet

The human body functions as a whole.

Muscles never work in isolation.

They are connected by muscle chains and fascia that transmit tension from one region to another.

For example:

reduced ankle mobility can alter pelvic posture;
tight hamstrings can increase tension in the lower back;
weak gluteal muscles can force the lower back to compensate.

That is why comprehensive care is often more effective than treatment focused solely on the painful area.

Why do some people develop "false sciatica"?

Not all pain radiating down the leg is caused by a herniated disc.

In many people who work from home, the pain is caused by deeply contracted muscles, particularly the piriformis muscle, located in the buttock region.

When this muscle becomes too tense, it can compress or irritate the sciatic nerve.

The symptoms then resemble those of sciatica:

pain in the buttock;
radiation toward the back of the thigh;
discomfort when sitting for prolonged periods;
burning or tightness.

In this context, improving pelvic mobility, reducing muscle tension, and self-massage can contribute to the person's comfort, in addition to seeking medical advice if necessary.

The role of Shiatsu points in releasing tension

In Shiatsu and Traditional Chinese Medicine, certain areas are traditionally used to promote muscle relaxation and better energy circulation.

For pain related to working from home, several points are particularly useful.

BL23 – Shenshu

Traditionally associated with the lumbar region, it is often used for feelings of lower-back fatigue.

BL24 – Qihaishu

It helps relax the paravertebral muscles and contributes to an improved feeling of flexibility.

BL25 – Dachangshu

Frequently used for mechanical lower-back tension.

V26 to V29

Located at the lumbosacral junction, these points are traditionally used for pelvic pain, sacral tension, and difficulty straightening up after sitting for a prolonged period.

GB30 – Huantiao

One of the main points for hip and buttock pain. It is often used when tension seems to radiate down the leg.

V40 – Weizhong

Located behind the knee, it is considered a classic point for helping relieve back pain according to Chinese tradition.

V57 – Chengshan

Often used for tension in the posterior muscle chain, particularly in the calf.

V60 – Kunlun

Traditionally associated with the general mobility of the posterior chain and back comfort.

Please note: These indications are based on Traditional Chinese Medicine and wellness practices. They do not replace a medical diagnosis or treatment.

INFOGRAPHIC 3

      V23      V23

      V24      V24

      V25      V25

      V26      V26

      V27      V27

      V28      V28

      V29      V29

          │

        30VB

          │

        V40

          │

        V57

          │

        V60

Shiatsu points on the back

Shiatsu points V23 V24 V25 V26 V27 V28 V29 30GB

Why prevention is more effective than repair

One of the biggest mistakes is waiting until the pain becomes severe before taking action.

Muscle tension develops gradually.

By intervening at the first signs—regular breaks, mobility, ergonomics, self-massage—it is often possible to limit their accumulation and preserve greater comfort over the long term.

INFOGRAPHIC 4

The pain appears gradually

Day 1



↓

Week 2



↓

Month 2

☹

↓

Month 6



Back pain does not occur in a single day

The 25 mistakes that worsen back pain when working from home (and how to correct them immediately)

Back pain almost never appears overnight.

In most cases, it is the result of an accumulation of small habits repeated every day. Each one seems harmless. Together, they eventually overload the muscles, intervertebral discs, joints, and fascia.

Good news: these mistakes are often easy to correct.

Mistake No. 1: believing that remote work is less tiring for the back

Many people think that working from home is necessarily better for their health. Yet remote work significantly reduces natural movement: no more commuting to the office, fewer walks, fewer trips between rooms to get a coffee, and fewer opportunities to stand up.

Result: some people remain seated for more than 4 hours without interruption.

Your back was not designed for this.

Do this: stand up at least every 45 to 60 minutes, even for two or three minutes.

Mistake No. 2: waiting until you are in pain before moving

Back pain is often preceded by a gradual loss of mobility. When the pain appears, the tissues are already overloaded.

Moving regularly helps limit this buildup.

Do this: incorporate active breaks before the pain even begins.

Mistake No. 3: thinking that a good chair solves everything

An ergonomic chair improves comfort, but it does not make your muscles move, your blood circulate, or your intervertebral discs breathe.

No chair can replace movement.

Mistake No. 4: working with the screen too low

When the screen is below eye level, the head gradually moves forward.

A few centimeters are enough to significantly increase the load placed on the neck muscles.

The tension then spreads to the shoulders, shoulder blades, and sometimes down to the lower back.

Tip: the top of the screen should be approximately at eye level.

Mistake No. 5: using the laptop without an external keyboard

The laptop forces you to choose between:

look at the screen;
or protect your wrists.

In both cases, part of the body compensates.

If you work on a laptop every day, an external keyboard and mouse are often a much more worthwhile investment than a very high-end chair.

Mistake No. 6: forgetting the legs

The back never works alone.

Overly tight hamstrings limit the tilting of the pelvis.

The lower back compensates.

Tension increases.

That is why back pain is often linked to a lack of flexibility in the lower limbs.

Mistake No. 7: neglecting the gluteal muscles

The gluteus maximus muscles are the drivers of pelvic stability.

During prolonged sitting:

they are compressed;
they work less;
they gradually lose tone.

The lower back then takes over.

Mistake No. 8: breathing too high in the chest

Under the effect of stress or concentration, many people breathe only with the upper chest.

The diaphragm becomes less active.

The neck muscles compensate.

The trapezius muscles contract.

The back stiffens.

Deep breathing not only improves oxygenation but also helps release tension.

Mistake No. 9: always trying to remain perfectly upright

Trying to maintain perfect posture all day is a mistake.

Even good posture becomes bad if maintained for too long.

The best advice is not to remain perfectly upright.

The best advice is to change your posture regularly.

Mistake No. 10: always crossing your legs

Always crossing your legs gradually alters the balance of the pelvis.

For some people, this habit increases muscular asymmetries and contributes to lower-back tension.

Changing your support position regularly is preferable.

Mistake No. 11: working from the sofa

The sofa seems comfortable.

In reality, it promotes:

rounding of the back;
neck flexion;
the loss of lumbar support.

For a few minutes, it is not a problem.

An entire day is one.

Mistake No. 12: never walking

Walking is probably the most beneficial exercise for the spine.

Every step:

nourishes the intervertebral discs;
improves circulation;
mobilizes the pelvis;
relaxes the muscles.

Walking for a few minutes several times a day is often better than one long workout only on the weekend.

Mistake No. 13: thinking that exercise compensates for everything

An hour of exercise in the evening does not make up for eight hours of inactivity.

Physical activity is essential, but it should be complemented by movement throughout the day.

Mistake No. 14: ignoring the first signs of tension

Mild discomfort is often the first signal your body sends you.

Addressing the issue at this stage is generally much simpler than dealing with pain that has persisted for several months.

Mistake No. 15: underestimating the effect of stress

Chronic stress increases muscle tone.

The brain unconsciously keeps certain muscles contracted.

The trapezius, quadratus lumborum, and paraspinal muscles are among those most affected.

Mistake No. 16: forgetting hydration

Muscles, fascia, and connective tissues function better when they are properly hydrated.

Drinking regularly contributes to the body's overall proper functioning.

Mistake No. 17: never recovering

Working from home does not always end at 6 p.m.

Many continue with:

household chores;
children;
screens;
the phone.

The back never gets a true recovery period.

A few minutes of self-massage, stretching, or walking can make a real difference.

Mistake No. 18: neglecting tension points

Certain areas bear a large proportion of the strain:

lumbar region (V23 to V29);
pelvis;
gluteal muscles;
point region 30VB ;
posterior chain;
calves.

Regularly relaxing them helps restore greater mobility.

Mistake No. 19: believing that pain always comes from where it occurs

Lower back pain may be influenced by stiff hips.

Pain in the buttock may originate from a tight piriformis muscle.

Neck pain may be related to poor screen positioning.

The body works like a chain.

Mistake No. 20: waiting for a miracle solution

Unfortunately, there is no single solution capable of eliminating all back pain.

The best improvements generally rely on combining several approaches:

ergonomics;
movement;
appropriate physical activity;
recovery;
stress management;
self-massage.

INFOGRAPHIC 5

The mistakes of working from home

❌ Sitting for 4 hours

❌ Working on the sofa

❌ Screen too low

❌ Mouse too far away

❌ Never taking a break

❌ No walking

❌ Stress

❌ No stretching

Why ACU-DO Shiatsu self-massage naturally fits into this approach

ACU-DO Shiatsu self-massage is not intended to replace medical care when necessary.

However, it is an excellent complement for people wishing to incorporate a few minutes of muscle recovery into their daily routine.

Used regularly, it can help:

release accumulated tension;
improve the feeling of mobility;
promote greater comfort after a day of working from home;
support a comprehensive approach to preventing musculoskeletal disorders.

Why does back pain often appear after several weeks of working from home?

One of the most frequently asked questions is:

"Why had I never had back pain before when I do exactly the same work?"

The answer is simple.

Back pain usually does not occur overnight.

In most cases, it results from a gradual accumulation of mechanical strain that progressively exceeds your body's ability to adapt.

Your back has a remarkable capacity for compensation.

For several days, several weeks, or even several months, it absorbs the strain without causing pain.

The muscles work harder.

The ligaments become taut.

The discs absorb the pressure.

The fascia becomes less mobile.

The brain adjusts posture.

Then there comes a point when this ability to compensate reaches its limit.

That is when the pain appears.

In other words, pain is not always the beginning of the problem.

It is often the visible consequence of an imbalance that has developed over a long period.

Why do some people never suffer from back pain?

It is a question that intrigues many people.

Two colleagues can work eight hours a day in front of a computer.

One will never feel any discomfort.

The other will suffer every day.

Why?

Because several factors come into play at the same time.

Genetics

Every individual has a different body structure.

Some people naturally have greater mechanical resilience.

Muscle mass

The stabilizing muscles play an essential role.

A stronger back generally distributes strain more effectively.

Mobility

A mobile pelvis.

Flexible hips.

Functional ankles.

A mobile rib cage.

All these factors reduce compensatory mechanisms.

Lifestyle habits

Two people may do exactly the same job.

But one of them walks 10,000 steps a day.

The other remains seated all evening.

The result will rarely be the same.

Sleep

Nighttime recovery directly contributes to muscle repair.

Insufficient sleep encourages persistent pain to develop.

Stress

The brain directly influences muscle tone.

The more stressed a person is, the more certain muscles remain contracted.

The trapezius muscles.

The lower-back muscles.

The quadratus lumborum.

The neck muscles.

That is why two people exposed to the same physical strain may experience completely different pain.

Why does pain often increase at the end of the day?

Many of you notice that your back feels relatively fine in the morning.

Then the pain gradually appears.

This progression can be explained by several phenomena.

As the hours go by:

The muscles become fatigued.

The discs remain compressed.

The tissues become less mobile.

Micro-contractions build up.

The brain gradually increases muscle tone to maintain posture.

General fatigue also reduces your ability to tolerate strain.

That is why pain is often more intense around 5 or 6 p.m.

Why do certain aches disappear over the weekend?

On Saturday morning, many people who work from home notice an improvement.

Why?

Because the body finally gets what it needs:

movement.

walking.

changes in position.

varied activities.

The muscles no longer remain frozen in front of a screen.

The pelvis regains greater mobility.

Blood circulation increases.

The fasciae glide more easily.

This recovery explains why some pain decreases spontaneously.

Conversely, they often reappear as early as Monday afternoon.

The vicious cycle of back pain

One of the greatest dangers is the vicious cycle that can gradually set in.

Pain naturally makes you move less.

Lack of movement leads to greater stiffness.

Stiffness increases muscle tension.

Tension perpetuates pain.

Pain makes you avoid certain movements even more.

Gradually, the brain can become more sensitive to pain signals.

Breaking this cycle is often the main goal of prevention and rehabilitation.

INFOGRAPHIC 6

The vicious cycle
```
Sitting position

↓

Stiffness

↓

Muscle spasms

↓

Pain

↓

Less movement

↓

Even more pain
```
Why do the muscles contract so much?

The brain considers the muscles a form of protection.

When it detects an area in difficulty, the brain increases their contraction to stabilize the affected region.

Initially, this reaction is beneficial.

It protects.

But if it lasts for several weeks, these muscles remain constantly tense.

They become painful.

They become fatigued.

They lose their flexibility.

The famous “muscle knots” felt in the lower back or trapezius muscles often correspond to this situation.

Shiatsu points traditionally used to help relieve lower back tension

In Shiatsu and Traditional Chinese Medicine, several points are traditionally used to help release back-related tension.

BL23 – Shenshu

Located on either side of the second lumbar vertebra.

Traditionally associated with vitality and support for the lumbar region.

BL24 – Qihaishu

Often used to help relieve muscular tension in the lower back.

BL25 – Dachangshu

A point frequently worked on for mechanical lower back pain.

BL26 – Guanyuanshu

Traditionally associated with lumbosacral pain.

V27

Used for pelvic tension.

V28

Often used to improve comfort in the sacral area.

V29

An interesting point when pain seems to spread toward the gluteal muscles.

GB30 – Huantiao

One of the main points used in Shiatsu for tension in the hip, pelvis, and buttock area.

It is particularly well known when pain radiates down toward the thigh.

V40 – Weizhong

Located in the crease of the knee.

Traditionally considered a major point for helping relieve back pain.

V57 – Chengshan

Often worked on to relax the posterior muscle chain.

V60 – Kunlun

Traditionally used to improve the mobility of the entire posterior chain.

Why is self-massage beneficial when working from home?

One of the main problems with working from home is the daily repetition of these stresses.

Tension builds up again every day.

A massage performed once a month can provide a feeling of well-being, but the muscles continue to be used every day.

The benefit of self-massage is precisely that it can be performed regularly, directly at home, without an appointment.

A few minutes are enough to incorporate this moment into a recovery routine.

When practiced regularly, it can help reduce the sensation of stiffness, improve mobility, and promote muscle relaxation, alongside good ergonomics, active breaks, and suitable physical activity.

The most frequently asked questions about working from home and back pain
Is it normal to have back pain when working from home?
Yes, this is a very common situation. Working from home profoundly changes our movement habits. Commuting to the office, walking between colleagues' workspaces, and attending meetings are often replaced by several hours spent in front of a screen. This decrease in daily physical activity promotes muscle fatigue, joint stiffness, and lower back pain.

Why does my back hurt more when working from home than at the office?

Contrary to popular belief, the problem does not come solely from your chair.

At the office, you naturally get up to attend a meeting, retrieve a document, or talk to a colleague.

At home, these movements often disappear.

You remain in the same position for much longer.

Your spine then supports an almost continuous load.

What is the best position for working at a computer?

The best position is... the one that changes regularly.

Even a perfectly ergonomic posture becomes problematic when maintained for several hours.

The goal, therefore, is to alternate between:
- sitting position;
- standing position if possible;
- walking;
- stretching;
- changes in support.
Movement remains your best ally.

Is an ergonomic chair enough to prevent pain?

No.

A chair improves comfort.

It does not replace walking, taking breaks, or strengthening your muscles.

Even the best chair in the world cannot prevent the effects of prolonged immobility.

Why do I only have pain at the end of the day?

Over the course of several hours, several phenomena accumulate:
- muscle fatigue;
- prolonged compression of the discs;
- reduced mobility;
- gradual increase in tension.
This strain often reaches its peak in the late afternoon.

Why does the pain disappear after a night's sleep?

During nighttime rest:
- the muscles recover;
- the tissues relax;
- the intervertebral discs gradually regain their hydration;
- mechanical strain decreases.
That is why many people wake up with a more flexible back.

Why does the pain return every Monday?

The weekend generally brings more movement.

Walking.

Gardening.

Errands.

Family activities.

On Monday, long periods of sitting resume.

The strain returns as well.

Can working remotely cause sciatica?

Working remotely does not directly cause sciatica.

On the other hand, prolonged immobility can contribute to certain muscle tensions, particularly in the buttocks or lower back, which may irritate the path of the sciatic nerve in some people.

However, any pain radiating into the leg should be assessed by a healthcare professional, especially if it is severe, persistent, or associated with loss of strength or sensation.

Why do I have neck pain at the same time as back pain?

The spine functions like a chain.

Poor head positioning often causes compensation in the shoulders, followed by the back muscles.

The tension gradually spreads to the lower back.

Why are my shoulders becoming so painful?

Prolonged mouse use keeps certain muscles permanently contracted.

The trapezius, deltoids, and scapular muscles work continuously to support the arms.

This prolonged strain encourages muscle tension.

Is lower back pain always related to a herniated disc?

No.

Most lower back pain is considered mechanical.

They are mainly related to the muscles, ligaments, joints, or fascia.

A herniated disc is a much more specific cause and requires a medical diagnosis.

Why is sitting more tiring than walking?

When you walk, your muscles alternately contract and relax.

The joints move.

The intervertebral discs are alternately compressed and decompressed.

When sitting, this alternation disappears.

The same tissues remain under strain for several hours.

How long can you sit without risk?

There is no universal duration.

In practice, it is advisable to regularly interrupt periods of sitting.

Getting up for a few minutes every hour is already an excellent habit.

Which muscles suffer the most from working remotely?

The muscles most often affected are:
- the multifidus muscles;
- the spinal erectors;
- the quadratus lumborum;
- the trapezius muscles;
- the cervical muscles;
- the gluteal muscles;
- the hamstrings.
Why does the pelvis play such an important role?

The pelvis forms the base of the entire spine.

If it loses its mobility, the lower back compensates.

This compensation gradually increases mechanical strain.

Can Shiatsu points help relieve tension?

In traditional Shiatsu and Traditional Chinese Medicine, several points are commonly used to help support back comfort:
- V23 (Shenshu) ;
- V24 (Qihaishu) ;
- V25 (Dachangshu) ;
- V26 to V29 ;
- 30VB (Huantiao) ;
- V40 (Weizhong) ;
- V57 (Chengshan) ;
- V60 (Kunlun).
They are traditionally associated with relieving tension in the back, lower back, pelvis, and posterior muscle chain. Their use is part of a wellness approach and does not replace medical advice.

Can self-massage be incorporated into a daily routine?

Yes.

A few minutes are generally enough to create a recovery ritual after a day of working from home.

Combined with regular breaks, mobility exercises, and good ergonomics, self-massage can help improve the feeling of flexibility and muscular comfort.

✔ Our anti-back-pain routine for working from home (10 minutes)

Here is a simple routine to do every day:

Minute 1

Stand up and walk.

Minute 2

Mobilize your shoulders and arms.

Minute 3

Gently stretch the hip flexors.

Minute 4

Mobilize the pelvis with circular movements.

Minute 5

Perform a few gentle flexions and extensions.

Minute 6

Breathe deeply using your diaphragm.

Minute 7

Relax the lower-back muscles through self-massage.

Minute 8

Gradually work on points V23 to V29.

Minute 9

Focus on the 30VB if the gluteal area is tense.

Minute 10

Finish with the points V40, V57 and V60 to help relax the posterior chain.

The 30 best natural solutions for preventing and relieving back pain while working from home

The best treatment for back pain is often... prevention.

Contrary to popular belief, you do not need to exercise for an hour every day to protect your spine. It is mainly the small habits repeated daily that make the difference.

In just a few minutes, it is possible to reduce muscle tension, improve mobility, and limit the strain associated with sitting.

Here are the most effective methods.

1. Stand up every 45 to 60 minutes

Your spine loves movement.

Even one minute of walking helps to:

✔ reduce compression of the intervertebral discs

✔ restart blood circulation

✔ wake up the stabilizing muscles

✔ limit muscle contractures

Objective: never go more than an hour without moving.

2. Walk for two minutes

Two minutes may seem insignificant.

For your back, that is huge.

Walking gradually rehydrates the intervertebral discs through alternating compression and decompression.

It also mobilizes:
- the pelvis
- the hips
- the ankles
- the shoulders
3. Mobilize the pelvis

The pelvis is the foundation of the spine.

A few slow rotations are enough to reduce strain on the lower back.

Do:

10 circles to the right.

10 circles to the left.

4. Open the rib cage

Working from home encourages rounded shoulders.

Every hour:

open your arms,

breathe in deeply,

hold for a few seconds.

You restore mobility to the thorax.

5. Stretch the hip flexors

The iliopsoas muscle remains shortened throughout the seated position.

Over time:

the pelvis tilts,

the lower back compensates,

pain appears.

A few gentle stretches gradually help restore a better range of motion.

6. Strengthen the gluteal muscles

The glutes are the lower back’s best friends.

More active gluteal muscles limit compensation in the lower back.

A few squats or glute bridges several times a week are often enough.

7. Strengthen the deep muscles

The multifidus and transversus abdominis muscles naturally stabilize the vertebrae.

They act like a muscular corset.

The more effective they are,

the less the superficial muscles compensate.

8. Breathe with your diaphragm

Deep breathing acts like an internal massage.

It reduces tension.

It improves thoracic mobility.

It helps stabilize the lower back.

9. Relax the trapezius muscles

The trapezius muscles remain contracted all day.

A few slow shoulder rotations are already enough to reduce tension.

10. Alternate positions

Never seek the perfect posture.

Seek variety.

Your best posture is always...

the next one.

11. Work standing for a few minutes

If you have an adjustable desk:

Take advantage of it.

Just a few minutes standing is already enough to change the strain.

12. Drink regularly

Muscle tissue and fascia benefit from good hydration.

Use every glass of water as an opportunity to stand up.

13. Look into the distance

Every twenty minutes:

Look away from your screen.

Look several dozen meters away.

Your neck muscles relax naturally.

14. Move your ankles

The ankles play an important role throughout the entire posterior chain.

A few bends are enough to get the circulation moving again.

15. Release the hamstrings

Overly tight muscles limit pelvic mobility.

The lower back compensates.

16. Mobilize the thoracic spine

The upper back quickly becomes stiff in front of a screen.

A few gentle rotations immediately improve mobility.

17. Avoid holding the phone between your shoulder and ear

This position places considerable strain on the trapezius muscles.

Choose a headset or earphones.

18. Keep your forearms supported

When the arms remain unsupported,

the shoulders work unnecessarily hard.

Good support immediately relieves the trapezius muscles.

19. Adjust the screen height

The top of the screen should be approximately at eye level.

This helps limit your head moving forward.

20. Take a few steps after every meeting

Even a thirty-minute video conference deserves a short walk.

Your back will thank you.

21. Self-massage the lower-back muscles

A few minutes of self-massage help relax the paravertebral muscles after several hours of work.

22. Gradually work on points V23 to V29

These points are traditionally used in Shiatsu to help relieve lower-back tension.

They correspond to the paravertebral area on either side of the lumbar vertebrae.

Gradual stimulation may contribute to a feeling of muscle relaxation.

23. Focus on 30VB

The 30VB (Huantiao) point is located in the buttock region.

It is traditionally used when tension affects the hip or seems to extend down the leg.

For remote workers, this area is frequently overworked by prolonged sitting.

24. Stimulate V40

Located behind the knee,

the V40 (Weizhong) is considered a major point of the Bladder meridian.

Traditionally, it supports comfort throughout the posterior chain.

25. Complete with V57

The V57 (Chengshan) is traditionally believed to help release calf muscles and support balance in the posterior muscle chain.

26. Finish with V60

The V60 (Kunlun) is often incorporated into Shiatsu routines intended for the back and lower limbs.

27. Establish a daily routine

Consistency is more important than intensity.

Ten minutes every day are better than an hour once a week.

28. Combine movement and self-massage

Movement prepares the tissues.

Self-massage helps release tension.

The two approaches complement each other.

29. Listen to the early warning signs

Never wait for the pain to become severe.

Even a simple feeling of stiffness is already a message from your body.

30. Integrate ACU-DO into your wellness routine

The ACU-DO Dos Shiatsu self-massage was designed to support the daily release of back muscle tension.

A few minutes after a day of remote work make it easy to include time dedicated to your recovery.

When used regularly, it naturally forms part of a comprehensive approach combining ergonomics, movement, physical activity, regular breaks, and the prevention of musculoskeletal disorders.

INFOGRAPHIC 7

The virtuous cycle
```
Break

↓

Walking

↓

Mobility

↓

Self-massage

↓

Relaxed muscles

↓

Less pain

↓

Even more movement
```
FAQ – Everything you need to know about working from home and back pain

Can working from home really cause back pain?

Working from home is not an illness in itself, but it profoundly changes our habits. Reduced movement, increased time spent sitting, and prolonged postures contribute to the onset of lower back, neck, and muscle pain in many people.

Why do I only have pain when I am sitting?

Sitting for long periods increases strain on the intervertebral discs, continuously engages the postural muscles, and limits the pelvis's natural movements. The longer this position is maintained, the more the tissues become fatigued.

Why does my back crack when I stand up?

Cracking sounds are often related to joint movement or the release of gas present in the joint fluid. They are generally not concerning when they are not accompanied by significant pain or reduced mobility.

Can sleeping relieve back pain?

Sleep allows the muscles to recover and the tissues to rest. Suitable bedding and a comfortable position can improve how you feel upon waking. If the pain persists or worsens, medical advice is still recommended.

What is the best chair for working from home?

There is no perfect chair. A good chair should support the lower back, keep your feet flat on the floor, and position your forearms at desk height. However, even the best chair cannot replace breaks and movement.

Is a sit-stand desk useful?

Yes, when used intelligently. Regularly alternating between sitting and standing helps vary mechanical strain and reduce the time spent sitting still. Standing all day is not recommended either.

Why does the pain always come back?

Because the cause is often still present. If you spend several hours each day in the same positions, tension can build up again. Consistently maintaining good habits is essential.

Can stress cause back pain?

Stress directly affects muscle tone. The muscles in the shoulders, neck, and lower back remain more contracted when the body is under prolonged stress, which can intensify painful sensations.

Why do I have pain in only one buttock?

Pain localized in the buttock can have several causes: muscle tension, the sacroiliac joint, the piriformis muscle, or irritation along the sciatic nerve. A healthcare professional can determine the cause.

Is back pain always related to a herniated disc?

No. Most cases of lower back pain are considered mechanical and are related to the muscles, ligaments, or joints. Herniated discs are a specific condition that requires medical evaluation.

Can working from home contribute to MSDs?

Yes. Musculoskeletal disorders (MSDs) are promoted by repetitive movements, static postures, and a lack of recovery. The shoulders, wrists, neck, and back are the areas most commonly affected.

What are the first signs of an MSD?

The first signs are often subtle:
- feeling of stiffness;
- unusual muscle fatigue;
- pain appearing at the end of the day;
- reduced mobility;
- tingling or discomfort during certain movements.
Addressing these early symptoms is often more effective than waiting until the pain has become established.

Are points V23 to V29 actually used in Shiatsu?

Yes. In the traditional practice of Shiatsu and Traditional Chinese Medicine, points located from V23 to V29 are commonly addressed to support tension in the lumbar and lumbosacral regions. They are traditionally associated with lower-back comfort and muscle relaxation.

INFOGRAPHIC 8

Why V23 to V29?
```
V23

↓

Lumbar muscles

↓

Quadratus lumborum

↓

Fascia

↓

Flexibility
```
What is point 30VB used for?

The 30VB (Huantiao) is located in the hip and buttock area. In Shiatsu, it is traditionally used when tension affects this area or appears to radiate toward the thigh.

Are points V40, V57, and V60 related to the back?

According to Traditional Chinese Medicine, these points belong to the Bladder meridian, which runs along the entire posterior chain of the body. They are traditionally incorporated into sessions intended to support comfort in the back and legs and overall mobility.

Can self-massage replace a healthcare professional?

No. Self-massage is a wellness practice that can support muscle relaxation and improve everyday comfort. It does not replace a diagnosis, treatment, or medical follow-up when these are necessary.

How long does it take to feel the benefits of better ergonomics?

Some people notice an improvement within a few days, while others need several weeks. The key is consistency: breaks, movement, workstation adjustments, and recovery must become habits.

Why is self-massage beneficial after a day of working from home?

After spending several hours in front of a screen, the muscles in the back, shoulders, and pelvis have often accumulated tension. A few minutes of self-massage can help promote relaxation and can be easily incorporated into a daily recovery routine.

In summary: protect your back before the pain sets in

Remote work offers many benefits, but it also exposes the body to new strains. Back pain is not inevitable. By understanding the mechanisms behind pain, adopting suitable ergonomics, moving regularly, and incorporating recovery techniques such as self-massage, it is possible to preserve your comfort over the long term.

The key is to act at the first signs of stiffness rather than wait for significant pain. A few minutes devoted to your back each day can make a real difference in the long term.

INFOGRAPHIC 9

Good ergonomics
```
       screen

      👀

──────────────

arms at 90°

──────────────

back supported

──────────────

knees at 90°

──────────────

feet flat on the floor
```
Take care of your back starting today.
Incorporate a few minutes of Shiatsu self-massage into your daily routine to help release tension related to remote work and regain greater comfort over time.

What science says about remote work, sitting, and back pain

Back pain is now one of the leading causes of activity limitations worldwide. Public health organizations, biomechanics researchers, and musculoskeletal disorder specialists agree on one essential point: it is not only posture that causes problems, but above all how long it is maintained.

In other words, staying in the same position for a long time, even if it is correct, eventually places excessive strain on certain structures in the body.

That is why modern recommendations no longer focus on finding a “perfect posture,” but on moving regularly.

Prolonged sitting: a well-known mechanical strain

When you sit in front of your computer, your spine continues to support the weight of your upper body.

Unlike walking, where loads are distributed through constant movement, sitting maintains relatively constant pressure on the lumbar structures.

Over the course of several hours, several effects may occur:
- fatigue in the postural muscles;
- reduced joint mobility;
- increased muscle tension;
- feeling of stiffness;
- fewer natural changes in posture.
So it is not sitting itself that is problematic.

It means no longer moving.

Musculoskeletal disorders (MSDs): why are they so common when working from home?

Musculoskeletal disorders (MSDs) encompass a range of conditions primarily affecting:
- muscles;
- tendons;
- ligaments;
- joints;
- peripheral nerves.
They generally appear when several factors combine:
- repetitive movements;
- prolonged posture;
- lack of recovery;
- stress;
- static exertion.
Remote work can combine these five factors.

That is why it creates favorable conditions for their development if no preventive measures are put in place.

Movement remains the best form of prevention

For a long time, recommendations focused primarily on workstation ergonomics.

Today, research places greater emphasis on movement.

Why?

Because the human body functions through alternation.

The muscles must:

contract,

relax,

change support,

adapt.

The joints must be mobilized.

The fascia must glide.

The intervertebral discs must undergo phases of compression followed by decompression.

All these functions decrease when immobility is prolonged.

Why walking is so beneficial

Walking mobilizes virtually the entire body.

In just a few minutes, it enables you to:

✔ activate blood circulation;

✔ mobilize the pelvis;

✔ engage the deep muscles;

✔ improve hip mobility;

✔ promote the normal functioning of the intervertebral discs.

This is one of the reasons why walking for a few minutes several times a day is often recommended as part of a prevention strategy.

The role of stress in back pain

Back pain is not solely mechanical.

The nervous system also plays a major role.

During periods of stress:

breathing becomes shorter,

the shoulders rise,

the trapezius muscles contract,

the lumbar muscles increase their tone.

This reaction is normal.

But when it becomes chronic, it promotes the onset of persistent tension.

That is why approaches incorporating breathing, relaxation, or regular breaks are often appreciated by people who work with screens.

Why recovery is essential

Muscles do not become stronger during exertion.

They recover afterward.

The same applies to tissues used throughout the day.

Without sufficient recovery:

tension builds up,

mobility decreases,

fatigue increases,

pain appears more easily.

A few minutes devoted to recovery at the end of the day can therefore be naturally integrated into a comprehensive prevention strategy.

Where does ACU-DO Shiatsu self-massage fit in?

Shiatsu self-massage does not claim to treat the medical causes of back pain.

However, it can be a useful complement for people wishing to:
- take a few minutes for themselves after work;
- promote the release of muscle tension;
- improve their sense of flexibility;
- incorporate a recovery ritual into their daily lives.
Combined with physical activity, movement, good ergonomics, and regular breaks, it forms part of a comprehensive approach to well-being.

INFOGRAPHIC 10

Your ACU-DO routine
```
Working from home

↓

Break

↓

ACU-DO

↓

Lumbar points

↓

30VB

↓

Walking

↓

Back to work
```
INFOGRAPHIC 11

10-minute routine
```
1 min walking

1 min breathing

1 min pelvis

1 min shoulders

1 min stretching

2 min ACU-DO

1 min V23-V29

1 min 30VB

1 min V40-V57-V60
```
Why are points V23 to V29 used so often in Shiatsu?

In Traditional Chinese Medicine, the area on either side of the lumbar vertebrae is traversed by the Bladder meridian.

The points:
- V23 (Shenshu) ;
- V24 (Qihaishu) ;
- V25 (Dachangshu) ;
- V26 (Guanyuanshu) ;
- V27 (Xiaochangshu) ;
- V28 (Pangguangshu) ;
- V29 (Zhonglushu) ;
are traditionally used to support comfort in the lumbar and lumbosacral region.

They are frequently incorporated into Shiatsu sessions for people experiencing lower back tension.

The following points are also often included:
- 30VB (Huantiao) for the buttock area;
- V40 (Weizhong) behind the knee;
- V57 (Chengshan) at calf level;
- V60 (Kunlun) near the ankle.
This approach aims to work on the entire posterior chain rather than a single painful area.

The 10 habits of remote workers who almost never have back pain

People who rarely suffer from back pain do not necessarily have more expensive equipment.

However, they often adopt simple habits:

✔ they get up regularly;

✔ they walk several times a day;

✔ they change position frequently;

✔ they breathe deeply;

✔ they maintain their mobility;

✔ they strengthen their muscles;

✔ they avoid long periods of immobility;

✔ they recover after their workday;

✔ they listen to the first signals sent by their bodies;

✔ they take care of their backs before pain sets in.

Take action today

You do not need to wait until the pain becomes severe before taking action.

A few simple adjustments to your daily routine can already help improve your comfort:
- take a break every hour;
- walk for a few minutes;
- move your pelvis;
- breathe deeply;
- give yourself a few minutes to recover.
ACU-DO Shiatsu self-massage can naturally become part of this routine, alongside good ergonomics, regular physical activity, and a suitable lifestyle.

INFOGRAPHIC 12

The benefits of taking a break every hour
```
✔ circulation

✔ mobility

✔ oxygenation

✔ muscle relaxation

✔ concentration

✔ productivity

✔ comfort
```