Sitting all day takes a toll on your body no matter where you work. But working from home adds another dimension of posture problems, especially when sitting on the couch is more likely than using a real desk. As Revamp Wellness points out, Back, neck, or shoulder pain aren’t “just a fact of life” — they’re the result of compressed nerves and misaligned bones and muscles. The good news is there are ways to protect your spine and stay comfortable while working at home. Here’s how.
Protect Your Posture
Your posture — and the way you sit — can have the most significant impact on your spinal health. Undoing years of poor posture is a tall order but starting now means fewer problems later. Sitting upright while at your desk is the first step, but the American Chiropractic Association also offers positioning tips like maintaining a gap between the backs of your knees and the front of your chair plus maintaining alignment in your legs (no crossing).
Maintaining a properly aligned spine also requires special attention when you’re not at your desk. Whether you need to move furniture around in your office or lift boxes of inventory, moving carefully is a must. Lifting by bending your knees is essential, of course, and using your core muscles during big movements is also a helpful technique.
Get Active After (or During) Work
Standing desks are popular for a reason — one being that standing burns a few more calories than sitting. While a handful of calories per day won’t make much of an impact, a standing desk can be beneficial in other ways. For example, a less sedentary lifestyle could lower your risk of heart disease and other conditions, suggests Medical News Today. Standing up straight and avoiding slouching can even help ease back pain over time. As your body adapts to an appropriate posture, you’ll likely reduce muscle tension.
Keeping your computer monitor level with your line of vision is vital to get the most out of a standing desk, posture-wise. Use books or boxes if you need to boost a laptop or monitor to the right height, and don’t lean on your desk, either.
Once you finish working for the day, or while you are taking a break, get up and get active. Go for a walk around the block, climb the stairs a few times, or try indoor cardio exercises that are quick and simple. At the very least, incorporating physical activity into your schedule will help work your muscles and keep back pain at bay.
If you find that staying motivated to exercise is a challenge, think about adding a fitness tracker or smartwatch to your routine. A watch like the Apple Watch Series 6 can track your activity and measure stats like oxygen saturation and electrocardiogram results. Don’t forget about compatible earbuds like Apple AirPods that are ready to use with your iPhone, Apple Watch, iPad or Mac. One tap is all it takes to set up your AirPods; they’re automatically on and always connected. AirPods can even sense when they’re in your ears and pause when you take them out. During work, it’s possible to keep at the keyboard while adjusting the volume or changing the song by simply saying, “Hey Siri,” and making your request.
Don’t Skip Chiropractor Visits
When poor posture results in pain or discomfort, it can be tough to concentrate on work or anything else. Though some conditions require medical intervention, there are many benefits to receiving chiropractic adjustments to address neck and spine issues.
Visiting your chiropractor regularly can help you maintain good posture and minimize pain and stiffness, too. Research also suggests that people experiencing back pain are more satisfied with chiropractic care rather than medical consultations. While you shouldn’t avoid seeing your doctor if your health requires it, regular adjustments at your chiropractor’s office are ideal for spinal health.
Build Up from the Inside
There’s plenty you can do to support your spine from the outside, but working from the inside out is beneficial, too. Consuming healthy food is always a win, of course. But adding specific nutrients to your meal plan can begin to reduce joint pain.
You won’t need to overhaul your entire diet, either. Taking collagen supplements may improve lower back pain by helping to rebuild your cartilage. Stronger cartilage means less joint damage and even a more sculpted physique.
There’s no magic solution for back pain, especially when you’ve been struggling with it for years. But as these tips prove, there are ways to begin repairing your spine and improving your health, even while you work from home.
Revamp Wellness believes that your health is priority number one, offering a range of therapeutic services including physiotherapy, chiropractic care, and massage therapy. Get to know the Revamp Wellness team and see what sets our therapists apart by contacting us at (604) 513-8422.
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