Back pain is a common ailment, and it can be especially problematic for those who work from home. And while working from home has many benefits, some downsides come with it. One of the most common issues is back pain due to poor posture and ergonomics when you’re hunched over at your desk all day long. If you’ve been feeling some soreness in your lower back, I have some tips to help ease your discomfort!
Get up and move
- Get up and move. If you are sitting for hours on end, it’s important to periodically take breaks. Don’t just stand up though; get up and walk around! You can also do some stretches that will help loosen your muscles. If possible, walk outside for a breather instead of just pacing in circles or back and forth in your home office or apartment.
- Get a standing desk. Some studies have found that using a standing desk while working reduces the risk of back pain by 50%. The best part is that they’re affordable (as low as $20). You can find tons of options online at Amazon or Target; just make sure you choose one with enough room to hold all your stuff!
Sit up straight
It sounds simple enough, but sitting up straight is one of the most important things you can do to prevent back pain. Try to keep your back against the back of your chair and keep your feet flat on the floor (if possible). Put a small pillow behind you for extra support, if necessary.
If you spend a lot of time working at home and need some help keeping track of how long it’s been since you’ve stood up and stretched, try using an app like Time Out or Timer+ on your phone. Set it for 10 minutes every hour or so—that way, it’ll remind you when it’s time to take a break or stretch out those sore muscles in between typing away at your computer!
See a Physical Therapist
It is important to see a physical therapist like this physio in Narellan if you are experiencing back pain, as this type of specialist will be able to help you develop an exercise program that will keep your back strong and healthy. A physical therapist will also be able to teach you how to use proper body mechanics for lifting heavy objects, standing for long periods of time, sitting at your desk, and other activities that can contribute to back pain.
Go for a run
Running is a great way to relieve stress and anxiety, improve your health and fitness, and get rid of back pain. Running is also fun! If you’re having trouble getting motivated to work out at the gym, try running outside instead. You’ll still be able to get your heart rate up while enjoying nature’s beauty.
Get a Massage Therapy
Getting massage therapy like this remedial massage in Fortitude Valley is one of the best ways to relieve your back pain. It not only helps you relax but also makes your muscles flexible and relieves tension in your body.
However, it’s hard to find a good massage therapist in the Philippines because they are quite expensive. But if you go to Korea or China where they have lots of massage parlors, you can get cheaper ones there.
As for me, I didn’t know anything about massages until I joined this company and started having back pains after working for 8 hours every day at home! That’s when I learned about its benefits from my friend who had been experiencing similar problems to mine (but worse than mine). She told me that sometimes she goes to Korea just so she could take advantage of their cheap “manual labor” services which include getting massages every week.
I was surprised by how helpful this was so now whenever I feel stressed out or tense while working at home. all I do is just go outside (or just leave my seat) and get myself some fresh air near an open window then come back inside again…then voila! The pain has gone away instantly!
Wear a Magnetic Bracelet Therapy
Magnetic bracelet therapy is a treatment that uses magnetic fields to reduce pain and inflammation. The bracelet is made of neodymium rare earth magnets, which are known to provide therapeutic benefits. It can be worn on either wrist and is adjustable for a customized fit.
Use proper remote working equipment
- Use a headset. A hands-free headset will be much more comfortable than holding the phone to your ear, especially if you have to do it for long periods or while moving around in your home office. For example, Logitech offers a variety of headsets that are compatible with most smartphones (they’re also Bluetooth-enabled, so they won’t require an additional microphone.)
- Consider standing up every once in a while. By using a standing desk or leaning on something like a wall or countertop while talking on the phone, you can keep your body active while working from home. The American Council on Exercise suggests alternating between sitting and standing throughout the day as well as choosing chairs that support your back at all times (many office chairs don’t).
- Get an ergonomic chair. An ergonomic chair that supports your back is necessary to avoid strain and injury when working from home; these chairs often feature adjustable armrests and height settings so that it’s easy for users of different heights and weights to find seats that fit them best! If this isn’t possible due to limited space available within your workspace area then consider purchasing an adjustable lumbar support cushion which will help reduce pressure points caused by sitting too long without movement during regular hours spent away from home each week.”
- Take breaks.
- Get up and stretch every 20-30 minutes. You can also:
- Go for a short walk around the block, or even just around your house. Maybe you’re feeling inspired and want to go on a run, but don’t feel like taking time off work to go out as often as you should. Well, now you don’t have to! Just get dressed in sportswear (or whatever is comfortable) and take off!
- Drink some water; it will help keep your body hydrated while working from home. And if you have any other beverages such as coffee or tea available where you work from home, feel free to indulge! As long as they won’t disturb your concentration or creativity—and let’s be honest here—the caffeine boost might help! Or if none of that appeals then just turn on some music…whatever makes sense for what kind of work environment works best for YOU right now 🙂
Get some sunshine
Sunlight is known to help regulate circadian rhythms, which are controlled by your body’s internal clock. This means that sunlight helps to keep you alert and focused during the day, and relaxed at night. It also produces vitamin D, which can help reduce stress and anxiety by improving mood and energy levels. And it helps improve sleep quality.
Get some sun every day! Try taking a walk outside for 20 minutes after lunch or right before your evening workout–the vitamin D boost will help you feel more energized throughout the rest of the day
Your body can use a little extra love when you’re working from home
When you’re working from home, it’s easy to get into a routine and stay in the same spot all day. This may seem like the best way to maximize productivity and make sure you don’t waste time, but it can also be detrimental to your health.
Your body needs movement—if you don’t move around throughout the day, then your muscles will tighten up and become stressed. This can lead to pain (and even injury) in your back, neck, shoulders, and other areas of the body.
While there’s no need to panic if you feel some discomfort while sitting at your desk all day long (and trust us—we’ve been there), it is important not to ignore any warning signs of potential problems down the road. To keep yourself healthy while working from home:
In conclusion, back pain can make working from home a real challenge. But with these tips and tricks, you’ll be able to keep your back healthy and happy for many years to come!