Few things are more frustrating than dealing with a bad back. Unfortunately, I found myself in that situation a few months back after I sprained my back lifting my baby. It was absolutely debilitating, but I knew that I was going to have to live with it. I kept trying to clean my house, look after my kids, and handle my daily chores, but the pain just kept getting worse. Fortunately, a friend of mine recommended a great chiropractor that could help. He adjusted my back and things started to get better. This blog is all about the benefits of working with a professional.
Remote work has been increasing in popularity over the years, and for good reason. It offers flexibility, convenience, and saved commute time. However, it also has its downsides. One major struggle for remote workers is the increased potential for back pain. Without a proper workstation and ergonomic setup, many individuals may find themselves experiencing discomfort and pain. But don't fret – this blog is here to provide you with effective tips for back pain relief.
Invest in a Comfortable Chair
A comfortable chair is essential for remote workers. Sitting for long periods can strain your back, especially if your chair is not adjustable or has inadequate support. A good office chair should offer lumbar support and have multiple adjustable features such as armrest, tilt, and height. It may be an expense, but a comfortable chair is critical for your health and productivity.
Take Breaks and Stretch
Sitting for prolonged periods stresses your back and neck muscles, leading to stiffness and pain. Take breaks during your workday and stretch your neck, shoulders, chest, back, and hips. Gentle stretches improve blood flow, decrease muscle tension, and promote relaxation. You can also consider standing up and walking around your room or taking a quick walk outside.
Adjust your Monitor Height
An improperly placed monitor can cause eye strain and neck pain, leading to back pain. The top of your monitor should be at or just below your eye level, and you should sit at least an arm's length away. You can use a monitor stand or alter the height with books or boxes. Keeping your monitor at eye level improves your posture and reduces stress on your neck and upper back.
Improve your Posture
Slouching and hunching in your chair strain your back muscles and lead to pain. To improve your posture, keep your back straight, your feet flat on the ground, and align your ears, shoulders, and hips. Use a lumbar roll or a small pillow to support your lower back and maintain the natural curve of your spine. Practicing good posture reduces fatigue and helps prevent back pain.
Performing Low-Impact Exercises
Low-impact exercises like yoga, Pilates, or walking can strengthen your back muscles, improve flexibility, and reduce pain and discomfort. Practicing exercises that target your core can refine your posture and relieve some of the stress on your back. Prior to starting any new exercise regimen, it is important to consult with your doctor or physical therapist. Additionally, it is advisable to initiate the routine gradually to minimize the risk of injury.
Remote work has many benefits, but it can be challenging for your physical health, especially your back. Investing in an ergonomic workstation, taking breaks, stretching, adjusting your monitor height, improving your posture, and performing low-impact exercises can help you relax your muscles and alleviate back pain. By including these tips in your everyday routine, you can say goodbye to back pain and keep yourself healthy and productive.
Contact a local chiropractor to learn more about back pain relief options.
Share10 October 2023
