From the onset of this global pandemic, we’ve had to make many lifestyle changes. Notably, has been the need to work from home. Many thus find themselves suffering from back pain due to sitting more than they normally would. Talk about SITTING BEING THE NEW SMOKING! Alas! If you have back pains or are experiencing increased back pain lately, please do take note of the following tips.
1. Don’t sit for more than 30 minutes at a stretch. It increases your risk of death. This is going to be very difficult for many because they have to work or study from home. But there are easy modifications to help one through. Hence, the best advice is to take short breaks to the bathroom or to drink some water every half hour. Sit up straight, almost as though there is a rod in your back and as often as you can, do not slouch or recline. You can take phone calls while pacing. Of course, this will be a great intermittent cardio work out for you. Stretch frequently to keep your muscles activated.
However, if you do have to sit for more than 30 minutes (eg. zoom calls), you can support your back against the chair with a backrest/lumbar support on any chair or use our own oak roll in your favourite ergonomic chair. Additionally, keep your feet flat on the floor or use a stool to prop up your feet while seated.
2. Do not lie down too often. Contrary to popular belief, lying down is not good for back pain. Lying down too often may put unnecessary strain on your back and your spine. You are better off staying active than resting to heal back pain. This is not only bad for your back but it can lead to many other chronic illnesses including diabetes and some cancers.
If the pain is unbearable and you need to rest, do so but for not more than 3 hours. It is important to rise and slowly start moving again. Desist from working in bed. Exercise and movement are found to be great for bad backs. It may hurt more initially but gradually it gets better.
3. Don’t sleep in cold temperatures when suffering from back pain. Keep warm. Again, this may be another difficult lifestyle adjustment for some, especially as sleep is more enjoyable in a cool air-conditioned room or oscillating fan. However, the price you pay for this is sore and tight muscles in the morning! This is because, whenever your muscles get exposed to cold temperatures with minimal movement for protracted periods of time, they tighten up, mis-align spine bones and worsen back pain. Your muscles need warmth to stay relaxed and flexible to ensure the right exchange of nutrients for toxins.
To get the best out of both worlds, keep your body warm while you sleep in cold weather. Better still, try turning off your fan or air-conditioner whenever you have to sleep and open your windows for fresh and cool air (oxygen) at night.
3 ACTIONS TO TAKE
1. STRETCH DAILY. Stretch your muscles and get regular exercise. This advice never gets old. Stretching goes a long way to heal back pain, increase blood flow and improve your posture. We are also aware of the lethargy that self-quarantine may have brought to your body. Walking is a great and simple exercise that you can use to maintain spinal health and keep your body active and healthy while at home.
2. SEEK CHIROPRACTIC CARE. Back pain is a major indication that you need to seek chiropractic care. When the spine bones are not aligned properly, muscles and ligament attached to them can be thrown into a dysfunctional state resulting in pain. Chiropractic treatment will deal specifically with the source of the pain rather than deal with the symptoms superficially. You can contact us to get your spine checked and adjusted with our professional services.
In some cases, your back pain can go away with the right prescribed rehabilitative exercises. Take this test to know the severity of your back pain and the measures you can take to alleviate your kind of pain .
3. Keep an upright posture. Your posture is the window to your spine. It tells a lot about the health of your spine. You can attain a good posture by ensuring you hold your trunk in postures that do not stress your back. This includes making sure you have great back support when seated with no gaps between you and the back of the chair . Likewise, you can use a back support to achieve this goal.
Additionally, take note of these attached images to hold yourself up properly in a good posture. Should you notice you have a poor postural habit, do not be perturbed. Assume a right posture in a mirror, make a mental note and keep practicing.
You can also wear a posture corrector which will prompt you to assume an upright posture always. In about 14 days , many achieve noticeable differences in their posture.