Since the coronavirus (COVID-19) came to the United States, many companies have decided to send their employees to work from home. But, there is an unfortunate side effect to this shift in the way people work: back pain and neck pain.
Those who are not used to working from home or that do not have a proper office set-up have reported spending long hours sitting or lying on their sofas and even beds with a tablet or laptop in their lab. While it may feel comfortable at first, these positions can strain the back and neck after a long day.
At Med Plus Centers, we have received many patients with symptoms of spine misalignment and back pain. Many patients fail to realize what is affecting their bodies and do not recognize the symptoms soon enough to avoid further complications. Here is an scenario:
This story is surely happening to a lot of people who started working from home these days. For this, in this new blog, we want to talk about the correlation between back pain and the lack of movement. Not only from working, but also from staying on the sofa watching TV in what seems like a comfortable position. A sedentary life can have serious consequences for your health in the future.
If a person who has no spinal injury or spinal deformity has back pain, they are likely to discover that their issues are the result of poor posture or minimal movement. When our bodies adjust to a posture that might feel comfortable but causes stress in our bodies, it can result in headaches, tiredness, herniated discs, and misalignments, etc. Here some things that might be affecting you:
This is the most common cause of pain. It involves positioning the head in front of the shoulder which causes tension and pain in the upper muscles of the back, shoulders, and neck. If the head is positioned in front of the shoulders instead of being aligned with it, the spine is strained and the neck muscles start to become weaker due to the tension.
Using a chair that is higher than the desk, or having a table that is lower than the chair arms, forces the back and neck to arch. For this reason, if you do not have an adequate chair and table set-up, the lower area of your back and shoulders start to hurt. This is a problem easy to solve because all you have to do is strike a balance between the table and the height of the chair. When adjusted correctly, the table or desk should be set at the forearms’ height.
Your body must be fully supported by the chair when sitting down. It seems very simple, but as the day goes by, you start to slunch, and when the back is not properly supported, pain will creep in. For this, it is very important to sit at the end of the chair, maintain the back resting completely on the backrest, position the feet flat on the ground, and keep tights parallel to the floor.
Avoid sedentary life in quarantine with these two tips
Even when official policies are in place and many businesses are closed, you must not stop exercising and taking care of your body. A sedentary lifestyle can lead to back and neck pain during the COVID-19 quarantine, but there are a few things you can do to ensure that your body is healthy during this pandemic.
We are lucky to live in a world full of technological advances. Even when gyms are closed, there are many platforms that can advise you on exercises you can do without any special equipment from the comfort of your home.YouTube alone offers an array of fitness resources where you can follow videos with very simple exercises and back stretches. Make sure to check with your doctor before attempting any new routine, especially if it is more intense than what you are used to.
Socialization is very important for human beings. In these moments of quarantine, lack of socialization lowers people’s moods and can affect work performance. In a normal office setting, breaks are normal and you may not realize it, but the pauses you may take to get up for coffee, then greet a coworker on the way, can positively affect your posture and your mood!
To help you avoid back pain, Med Plus Centers brings you three exercises that can help you take an active break every day to perform a series of stretches that will allow your body to relieve tension caused by poor posture or stress at work.
This stretch relaxes the muscles located in the dorsal area of the back and helps the relocation of small vertebral displacements. It is recommended to perform 10 sets of 5 with 10 seconds of rest in between.
This stretch combines pelvic mobility and the entire spine, with stretching of the muscles of the dorsal area of the back and the repositioning of small vertebral displacements. It is recommended to perform 10 sets of 5 with 10 seconds of rest in between.
This stretch is highly popular among people who do yoga. This stretch helps to relieve tension from the lower back muscles. You must stay in this position for a minimum of 20 seconds, repeating the stretch 2-3 times, with 10 seconds of rest in between.
Whether you feel a mild or severe pain, getting a quick and accurate diagnosis is crucial to avoid worsening the condition. At Med Plus Centers, we can help you improve your back’s health so that you are able to heal and relieve pain while also restoring your body’s stability.