Due to the pandemic, many industries have shifted their activities online, leading to an opportunity to work from home for the non-essential workers. Even before the COVID-19 pandemic started, about one in every six Americans, or 26 million people, worked from home in some capacity. Experiencing new pains while sitting for too long, which you hadn’t experienced before, or a worsening of the already existing pain that wasn’t present while working at the office is problematic.
Certain Measures To Prevent Back Pain During Work From Home
Work from home has its own perks, and along with it, it brings its own cons. For those who are fortunate enough to be able to work from home, the benefits are numerous; you get to get out of bed, wear your PJs, have a continual supply of food and can sit on your sofa with your laptop while getting paid for your work. At the same time, consequences can be bad too; you might not be having the same setup as an office, or there might not be enough room for today’s ergonomic office furnishing, which instills a pleasant work atmosphere while working from home. It is likely that you are using your computer either from bed, some random chair, kitchen countertop, or simply not in the right posture of sitting which will lead to back pain, neck pain, shoulder pain, etc. In order to not experience these pains, you can find a place to sit in a comfortable posture, align the screen and computer properly with your posture, and avoid staying stationary. If you are facing back pain, then this article might help you out on preventing it.
Fix your posture
Fixing your posture is one of the main criteria you need to follow to not experience back pain. Prolonged hours of sitting and working lead to the build-up of stress in your muscles, ligaments, discs, and tissues. Improper posture can be the main reason for back pain, neck pain, etc. You might be comfortable with the position at the moment, but it might cause painful consequences which you can avoid just by fixing your posture. If you’re using a chair, make your earlobes hang over your shoulder (not in front of your shoulders). Wrists should be comfortably lying on a circular or soft surface with elbows by your sides. (Wrist gel pads and hand towels work wonderfully). Use a small lumbar pillow or towel roll to support your back in your chair. Please remember that the feet should be flat on the ground. Use a footstool, a stack of books, or even reams of paper if they can’t reach the floor comfortably.
The Use Of Low Back Support Is Recommended
Make a log-like shape out of a bath towel or sweatshirt. While sitting in a chair or couch, place this horizontally in a position that will support your low back. This will encourage you to sit up straighter, because if you slouch, the support will not sit properly, resulting in poor posture. A back brace can also be used; it can help relieve uncomfortable muscle tension, which is a common protective response after an injury. During the healing process, limit your range of motion. Back braces are worn to prevent or limit unpleasant movements such as twisting the spine or bending forward, backward, or to the side.
Corrections to the desk arrangement
To naturally correct your posture, fix your computer in such a way that, you should be able to see the computer screen from an arm’s length away. The computer screen’s top should be at eye level. Your knees should be bent at a 90-100° angle. Push your hips far back in the seat and sit up straight; don’t try to sit up straight, or slouch forward like a turtle on your chair. Make sure you can properly grab your keyboard and mouse by sitting back in your chair and allowing some of your body weight to be supported by the chair back.
Avoid staying stationary and move every once an hour
Even if you only rise up and sit down once each hour, you should try to move around a little. Sitting in the same position for long periods might cause discomfort. If you need a reason to get up and exercise, take a walk around the house or get a snack. Take a break to stretch yourself, and keep your body relaxed with a few brief and basic movements. These can be done by making three large shoulder circles, each moving the shoulders backward, 3 neck rolls from the neck to the shoulder, and then moving forward along the chest to the opposite shoulder, 2 deep breathes to fill your lungs, followed by a strong exhalation. You can also try doing 5 reps of squats in front of your desk chair.
Exercise always helps
Exercising your back, like any other area of your body, can help continue to support it (support back pain).
Bridges: This exercise works the gluteal muscles (buttock muscles) and hamstrings, among other muscles. It aids in the strengthening of your core, which is crucial for the support of your lower back and spine. Very effective for back pain.
Chin tucks: It’s as though you’re making a “double chin” action. Hold for three seconds before repeating 15-20 times. Correctly position your head in a forward posture, and relieve upper back and neck pain with chin tucks. This is one of the most effective necks stretches for reducing the negative effects of improper sitting posture.
Bird-Dog: Your core strength plays an important role when it comes to the strength of your back muscles, and it is crucial for stabilizing the muscles, tendons, and tissues in your lower back. Bird-Dog is a wonderful exercise that targets the abdominal muscles. Only a soft space on the floor is required.