Work From Home Dos And Don’ts To Prevent Back Pain

by Brittany W. Content Writer

Backache is one of the unfortunate side effects of the convenient work from home style. People are moving even less than they did when they worked at the office. Many tend to work in awkward positions, like lying on the bed, often getting up sore. This sedentary lifestyle can lead to chronic back problems for which you may need a chiropractic adjustment in Denver.

So staying as active as possible while working from home is important to keep your back muscles strong and healthy. You also need to change a few lifestyle habits, like your diet and fitness routine.

Here are some dos and don’ts of preventing backache while working from home:

WFH Dos Of Preventing Backache

- Fix Ergonomics

Sitting in a good posture is important to prevent backache. You should avoid slouching and keep your back straight when sitting. Use a swiveling chair with supports for the back and arm.

- Regular Exercise

Exercising is an effective way to keep your bones and muscles strong. A strong body can handle stress better and is less vulnerable to pain. Experts recommend 2 and a half hours of moderate-level activity or 1 and a half hours of intense-level activity every week.

You don’t have to join a gym or get expensive training equipment (though it may help). There are many simple exercises you can do at home. Get advice from a trainer and follow the steps carefully.

- Eat Healthily

Protein, calcium and vitamin D should be part of your diet plan for healthy bones and muscles. You should also include anti-inflammatory food items, like many fruits and vegetables, in the plan.

- Stay Hydrated

Water keeps your body hydrated and flushes the toxins your body builds while working. Keep a bottle of water nearby to sip from whenever you feel thirsty. You can also drink lime water, sparkling water, etc. to stay hydrated.

- Sleep Well

It’s important to sleep properly to avoid straining your back. A good night’s sleep can help you feel refreshed. Many people find relief from backache after a good night’s sleep. But a poor posture can make you feel sore in the morning.

Sleeping on the back without a pillow is considered the best posture because it supports the curve of your spine. Sleeping prone is the worst position because of the curve it creates with your spine. You can sleep on the sides or in fetal positions. Just support your neck and legs with pillows.

Your mattress should be firm enough to support your body’s curve but soft enough for you to sleep comfortably.

WFH Don’ts Of Preventing Backache

- Staying Still

Staying in the same position for hours can be unhealthy, even if you’re in good posture. Move every 40 minutes or 1 hour by stretching or walking around a bit. Change your posture from time to time. You can switch between different surfaces every now and then.

- Working On Bed

Everyone does not have enough space for a work desk. Or many just prefer working from the comfort of their bed. Especially during the winter when most would rather not get out of their blankets.

But working on the bed is not a good idea. You may need to lie in awkward positions while working, straining your neck and back. Even if you sit and work, you might not have back support.

It’s better to work on the study desk or dining table. If you have to work on the bed, then support your back with the headboard or a wall. Use a tray table and adjust your equipment to work comfortably.

- Eating Unhealthy

Sugary and refined food items aren’t just unhealthy but may also be inflammatory. Overeating can lead to obesity, which can make you more vulnerable to backaches. You should avoid eating unhealthy food as much as possible.

- Skipping Meal

Your body needs nutrition to function properly. So, don’t skip breakfast, lunch or dinner just because you have some urgent work.

These are some dos and don’ts of preventing back pain. If you need help with it, consider consulting a holistic doctor in Denver.