If you’ve been working from home for several months, the early weeks appeared to be advantageous. You didn’t have to commute, you could accomplish projects from home, and you could limit your contact with people more simply.
Weight gain, lack of physical exercise, and work-from-home back pain may have appeared months into the COVID-19 pandemic.
Perhaps you have upper back strain or a pinching sensation in your lower back as a result of hunching over a laptop. You may also be experiencing neck or shoulder pain that you did not have at the office.
If untreated, these symptoms can lead to musculoskeletal ailments, carpal tunnel syndrome, or deep vein thrombosis in the long run. Consider the following points to obtain some relief.
Productivity is frequently associated with comfort. Consider posture and comfort in connection to your chair, namely its height and support, as well as your desk, computer, and where you put your feet at your home office.
In your workplace:
• Use an office chair that is intended to support your back’s natural curve. Because not all office chairs are created equal, make sure you select one with lumbar support. Once you’ve found the right chair, make sure you sit far enough back that the frame supports your weight, but not so much that you can’t comfortably reach the keyboard and mouse.
• Check your posture. Sitting up straight brings all of your bones, muscles, and ligaments into alignment. As a result, this configuration reduces muscle fatigue, positions the spine correctly, and minimises excessive stress on the intervertebral lumbar discs.
• Ensure that your feet are flat on the floor. Your knees should be at a 90-degree angle as well. You may need to add a footrest for this purpose.
• Place your laptop in the centre. Your laptop should be straight in front of you to prevent you from tilting or twisting your head in one way. For a larger degree of height, you may need to position it on a solid item.
Even if you haven’t gained weight, your step count may be lower than it used to be. Your commute and wandering around the office may have given you with additional physical activity that you no longer receive. This activity is important for muscular and spine health in addition to the numbers on the scale.
What other options do you have?
• Get up and stretch every 30 to 60 minutes. This should reduce the stress on the intervertebral discs.
• Include low-impact aerobic activities in your weekly schedule, such as walking and hiking or yoga. This increases blood flow to your tissues and activates your muscles.
• Concentrate on your core, which is essential for good posture. Ignoring this muscle group results in slouching and misalignment when you’re active.
While a physical therapist can provide advice on back, shoulder, and neck pain, a few exercises performed at home can provide some relief:
• Shoulder Circles: Stand or sit with your fingertips on your shoulders before straightening your upper body and pulling your shoulders back. Rotate your arms forward from the shoulder as you inhale. Then, exhale and repeat the process.
Cat-Camel: Begin by sitting with your hands on your thighs, feet hip-width apart, and legs bent at a straight angle. Before you lean your head forward into your chest, straighten your back. Roll your shoulders forward towards your tummy from this position. Straighten your posture gradually from the lower back up your spine.
• Reaching Up: Also known as apple picking, you should begin this exercise standing up and looking forward, arms at your sides and feet absolutely parallel. Once you’ve arrived, raise your hands above your head and make the motion of picking something high above you. On both sides of your spine, you should feel a pulling sensation.