Top Tips for Avoiding Spinal Issues When Working From Home
Are you one of a growing number of people making the shift from working in the office to working from home? If so, you may have noticed some additional strain in your back. Unfortunately, while many businesses invest in office equipment with ergonomic benefits (or even pillows and lumbar support to make seating better for the back), a lot of work-at-home professionals don't make the same investment. Instead, you may end up slouching over the computer in your bed or on the couch.
Even if you try sitting at the kitchen table or a makeshift desk, you could end up with soreness in your neck and back. Instead of risking your spine, follow these tips from Bad Back Remedy.
Exercise During Work and After Work
Fortunately, you can take steps to improve your posture and protect your spine from injury. Exercise is one of the most important of these steps. Here are general recommendations from Spine-Health that can be appropriate for most people:
- Core strengthening
- Stretches
- Yoga
- Squats
- Swimming
There are also some simple stretches that can help your spine stay limber, like hamstring stretches or lying recumbent and a knee to your chest.
Handle With Care
As many people who have jumped into exercise routines have found, you need to take your specific circumstances into account to avoid injury. For example, if you're nearing or have reached retirement age, consider trying low-impact exercises with home fitness videos that are geared toward your specific needs. Working out at home is a great practice to keep up for your back’s health and setting up a home gym could also be a great way to increase your home’s value.
Sit Up Straight With Back Support
While you're working, think about your posture. Rather than allowing yourself to slump over or curl up, it’s important to stretch out and elongate your body. If possible, invest in a good chair with appropriate back support. TechRadar notes many professionals recommend using a standing desk. Standing is a much healthier option for your body for many reasons, including avoiding specific risks from sitting, and especially for an appropriate spine alignment.
Get Up and Move Every 30 Minutes
Avoid becoming too sedentary by taking breaks from your work every half hour or so. Even a short break to stretch and step outside for a moment can help reduce the risks from sitting too long. During the day, take a few longer breaks and make time to walk or do some other exercise. You can even add an app that helps remind you when it’s time to exercise and what sort of exercise you should do.
Eat Foods That Support Bones and Joints
Although it may not seem directly related to your posture, a healthy diet full of vegetables, whole grains, and lean proteins positively affects your bone and joint health. Proper nutrition also strengthens your circulation. Create meals and snacks from foods for bone health and joint strengthening, such as cheese, eggs, fish, mushrooms, spinach, and yogurt for your bones. Cherries, oatmeal, red peppers, and turmeric are great foods for joints.
Stay Hydrated
Don't forget to drink plenty of fluids, especially water. The vertebrae in your spine are separated by spongy discs; together these allow you to bend and twist. An appropriate amount of hydration protects your spine and mobility. Keep a reusable water bottle next to your workspace. In addition to helping you remember to drink, it also gives you a reminder to get up and move around whenever you empty the water bottle.
Schedule Regular Chiropractic Adjustments
Schedule an appointment with a chiropractor. As the British Chiropractic Association explains, these professionals “use a range of techniques to reduce pain, improve function and increase mobility, including hands-on manipulation of the spine.” In addition to teaching you how to avoid back injuries, chiropractors may also relieve neck and lower back pain, digestive issues, and high blood pressure. Regularly scheduled chiropractic adjustments should protect your range of motion and improve your overall physical function.
If you have the resources, invest in a chair and desk that protect your spine to avoid headaches and other pains. Even without those resources, regular movement, an appropriate diet, and help from your chiropractor can go a long way toward improving your overall health and protecting against spinal injuries.
At Bad Back Remedy, Chris’s mission is to provide you with the best and most relevant information regarding stretching, exercises, and products that have helped him over the years. For more information, contact him today!
