If you are one of the thousands of people who were asked to work from home this year as a result of the Covid-19 lockdown restrictions, then you may have become accustomed to working in your pyjamas and taking advantage of more flexible office hours! However, you may have also experienced aches and pains in your back and shoulders that weren’t there before.
Back and shoulder pain is something many people have reported since the beginning of 2020, as we each adjust to working from the kitchen table without the ergonomic office furniture and healthy working routines we were once used to.
Luckily, there are many ways to prevent and ease back pain while working from home. Here are some of our top tips.
Invest in a comfortable office chair
Buying an ergonomic chair is one of the most effective ways to prevent back pain when working at home. Dining table chairs, sofas and beds don’t offer the back support you need when sitting for hours at a time, so consider buying a padded office chair that can be adjusted to your height and offers lumbar support.
If you’re only set to work from home for a couple of months, consider borrowing a chair from your office. It’s likely that your workplace has lots of equipment currently going unused, so it’s worth calling your boss to double-check.
Set alarms to remind you to stand up and move around
Forgetting to take breaks is much easier when you’re working at home. If you already feel relaxed, you might not get up and walk around as much as you would in the office. However, moving regularly to stretch your legs and spine is extremely important to prevent and ease joint and muscle pain.
To remind you to take regular breaks, set alarms on your phone or computer at least once per hour. Even a quick walk to the kitchen or bathroom could loosen your muscles and ease back and shoulder pain.
Make stretching part of your routine
Stretching regularly can do wonders for your back and shoulders, so make this part of your daily routine when working from home! Use the time that you would usually reserve for commuting to stretch in a way that feels good for your upper and lower back.
If you start noticing twinges in your back as you work, take a five-minute break to do some yoga. If you have to remain at your desk to listen in to a meeting or conference, consider seated stretches such as upper-body twists, arm raises and neck rotations.
Visit The Hillsborough Chiropractic Clinic for chiropractic care
If you are suffering from shoulder or back pain, it’s important to visit your local chiropractic clinic - such as The Hillsborough Chiropractic Clinic. Long-term back pain could be a sign of a variety of musculoskeletal problems, so it’s always sensible to have aches and pains checked out by a professional.
Following a consultation with The Hillsborough Chiropractic Clinic, one of our chiropractic specialists will diagnose and treat any problems you’re experiencing as quickly as possible with massage and other techniques.
To book your free screening or an appointment with one of our trained chiropractors, don’t hesitate to contact us today.
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