Coronavirus (COVID-19)

Home Office: Are you sitting all day in front of the computer? How to Prevent Back Pain While Working From Home?

Try these exercises and avoid Low Back Pain!

Naturally, many people suffer from back pain at least once in their lives.

It is one of the main reasons why people go to the doctor and take painkillers. Back pain is more common than we imagine and fortunately has a solution.

It has been many months, and the Coronavirus is still here, so many of the population have even converted their homes into makeshift offices/schools. The Home Office, which many of us are still involved with, has led to computers, cables, connections, notes, and other office utensils invading the common spaces such as the kitchen, dining room, bedroom, and living room. Places that, in most cases, are not prepared for long periods of work from home.

Symptoms of Back Pain

Shooting pain
Muscle aches and pains
Pain that becomes more severe when performing movements such as bending or lifting
Feeling better when you lie down
Pain that spreads to the leg

Lifestyle factors contributing to Back Pain

A bad posture
Spending many hours sitting or in the same position
Carrying heavy things incorrectly
Obesity
Very low or excessive level of physical activity
Smoking: Many studies have found a relationship between smoking and lower back pain because smoking inflames the inside of the body
Back pain caused by kidney pain

Fortunately, there are many measures to prevent or relieve back pain. Here are some exercises to increase the mobility of the spine and avoid pain in these times of confinement.

Ergonomic Workspace: What is the proper way to sit at a computer?

Everyone's “best posture” varies, but the following are generally recommended for everyone.

Your feet should rest on the ground. If necessary, use a footrest
Sit down on the back of the chair. You can use a lumbar roller or a folded towel
Your thighs should be parallel to the floor. There should be a space (the width of a hand) between the crook of your knee and the seat
The armrests should be adjusted to the height of the elbows and allow you to rest them. They should not prevent you from approaching your desk
The desk should be at elbow height, with the keyboard and mouse as close to you as possible. Keep the equipment you use frequently within easy reach
Your computer screen should be positioned so that the top of the screen is at eye level, with your neck and head aligned with the rest of your body

What can I do if the back pain doesn't go away or if it gets worse?

The best thing you can do in this case is to visit your doctor for a more timely diagnosis. It will be beneficial if you keep a record of your symptoms with you at the exact times and dates to make the diagnosis much easier. Seek professional medical help if you do:

- You've been in pain for more than four weeks
- The pain gets worse as time goes by
- If the pain is accompanied by other symptoms such as fever, weakness in extremities, or significant weight loss or gain