How to Avoid Lower Back Pain While Working From Home
Back pain can be a pain in the… back. It can occur both acutely or gradually. The most common symptoms include a painful and stiff lower back, which is usually worse in the morning or when sitting. It usually feels like the back is unstable and the pain is often concentrated around the hip area.
The causes of back pain are many and sometimes complex. However, one of the main reasons why this happens is working at a desk all day, with bad posture. The lack of an ergonomic chair or having the screen far from eye-level, which can be very detrimental for your posture.
This can be surely enhanced from the comfort of your home with the following simple tips:
- Choose a good office chair, with a cushion, armrests at 90 degrees, with an adjustable backrest to keep your posture upright, and finally and most importantly, it should include some form of lumbar support.
- Make sure that the screen is at an eye-level, so that the top edge of the monitor is around two inches above your eye-line.
- The keyboards should line up to your positions, and both the mouse and keyboard are at the same level.
- Take a break every hour and reposition yourself. Constant movement can be beneficial for you. Try to intentionally stretch every 2 hours.
Now, if you have already done all of this and you are still struggling with lower back pain or simply want to speed the healing process by integrating supporting treatments, then an evaluation and treatment with a Chiropractor or Physical Therapist (or both) might be all you need! Chiropractors work on increasing your range of motion, correcting misalignments, and treating muscles and tendons to promote faster tissue healing. Treatment includes diagnostics, preventive measures and treatment of the musculoskeletal system’s disorders.
Chiropractors focus on improving the structure of your body and its relationship to the nervous system, as well as the role of the human structure in terms of health and posture. Chiropractors are well integrated in the care of the entire body and refer to additional therapies as needed such as Physical Therapy, Acupuncture, Massage Therapy and Nutritional support.
When you get acute back problems, you should contact your chiropractor or physical therapist as soon as possible to get a relevant examination and the right treatment quickly to speed up the healing process, so you can return to your normal routine and stay active.
The following video from Aiko Araki, Physical Therapist at Vida Ravenna encourages people to move constantly for the perfect posture.
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