Working From Home With Low Back Pain? Here Are 6 Things To Do

Kensington MD

23 September, 2020

9:02 AM

Description

As we move through our new normal, we’re faced with new issues every day. Did we remember to leave a box of masks in the car? Are we out of hand sanitizer? Are we still in yesterday's clothes?One other problem that may not have caught your attention yet is back health. Working from home, and spending so much more time on the sofa or in bed or on your computer, can wreak havoc on your back in the long term. It’s absolutely vital that you take care of your back and prevent low back pain from taking hold in your life. Luckily, we’re here to help. Take a look at some of these helpful tips to prevent low back pain and keep you fit and healthy as you tackle the other, non-physical issues around you. 1. Posture and Low Back Support Low back health relies heavily upon the correct posture and low back support you employ throughout the day. Posture may not be something you think about consciously, but it’s very important to start taking notice of the way you sit, stand, lie down, and relax on the sofa: the little things can make all the difference. Do you have equal weight on both your sitbones? Make your self 2" taller. Also, be aware of the support you give your lower back. When you sit, roll up a towel to provide extra support in the small of your back. If you do this consistently, you’ll start noticing how much better your lower back responds to daily activity. 2. Chair Setup Working from home in the COVID-19 era has changed the dynamics of the way we view our desks. Some people have a dedicated desk, while others use the kitchen table or even the coffee table in the living room! Things have changed drastically. At the end of the day, though, it’s incredibly important to make your ‘office’ as ergonomic as possible. In other words, the way you sit, and the chair you sit on, need to be supportive of back health. Make sure your chair is high enough to align the desk with your forearm and that the chair offers you vital low back support. See the above tip regarding small towels or cushions. Your back will thank you! 3. Strengthening Exercises You may not realize how important strengthening exercises are for the health of your lower back. Even less obvious is that your core muscles are actually vital in keeping your back painfree! Doing core exercises, that is, strengthening your core muscles safely over time, is one of the best ways to prevent low back pain well into the future. Why not try doing some Pilates to start working on your muscle strength? You can also contact a dedicated physical therapist to find out about what sort of exercises would benefit you the most. 4. Computer Layout As I’ve mentioned, your office space setup is very important. If you’re working from a desktop, make sure your screen is aligned so your eyes look downward with your head straight on. Make sure you have lower back support and always sit with your feet squarely on the ground, with your knees at a 90 or 100 degree angle. If you’re working on a laptop, place it on a table and follow the same tips outlined for a desktop set-up. Working with a laptop on your lap means you may slouch and place pressure on your neck, shoulders, and low back – be sure to sit up straight in order to have a productive, pain free day. 5. Break time Give yourself well deserved breaks: get up, stretch, move around, and get yourself out in the open air. Ideally, you want to stay at your computer for no longer than 20-30 minutes at a time – it’s very important to stay mobile throughout the day in order to avoid your lower back muscles from stiffening and seizing. Make the effort to get moving! 6. Stretch Stretching your muscles keeps them lubricated and supple, thereby allowing you to have pain free days! It’s very important that you spend time stretching your lower back muscles throughout the day, especially if you spend the majority of it at a desk. Contact a professional physical therapist for advice on where to begin and how to get into the swing of your very own stretching routine. Low back pain can be tricky to understand, and it’s very difficult to know what to do and what not to do in order to stay away from it. Luckily, we’re here to help. Physical therapy is the safest, easiest, and most effective way of not only treating back pain, but of making sure you avoid it in the future. If you’re unsure about the types of exercises you need to be doing, what physical activities would best benefit your back health, how to set up your work space, or even about where to start with any of the tips in this post, then we invite you to contact us for advice you can trust, and information that will help you on the road to a healthier, pain free life. Physical therapy is the answer. Why not contact us at 301-493-9257 to book a complimentary, non-obligatory discovery call, right now? We look forward to hearing from you soon! To Your Health, Cynthia