Right now, more people are working from home than ever before, which means chiropractors are hearing from a lot more clients about back pain. As we turn our dining room chairs or sofas into office chairs to get our work done, our bodies are adjusting to this new way of life. If you notice back pain after a long day from the couch or kitchen table, you might find yourself wondering, “Should I visit a chiropractor near me?” Chiropractors can provide you with relief from back pain and also talk with you about tips for preventing back pain while working from home.
How to Improve Your Posture While Working from Home
Whether you are working from a fancy home office setup or your living room makeshift setup, there are many things you can do to adjust the way you are sitting to do your work to help prevent further back pain and avoid any potential damage or injury.
Here are a few tips for how to improve your posture while working from home:
Take Time Out to Move Around
Whether you have a fitness tracker or a calendar set up with regular reminders, take time out of your day to get up and walk around, even if it’s just a quick stroll around your home. When you’re at the office you likely do this more often than you realize, whether you are talking with a colleague or moving from one meeting to another. But when you’re at home you might realize you’ve been sitting in the same spot for hours at a time. Set reminders to help you get up, stretch your back, and move around. Take part of your lunch hour to go for a walk around the block and even enjoy some fresh air before getting back to work. When you make time to move around, your blood is flowing, your muscles are moving, and your spine is strengthening.
Practice Stretches and Exercises
There are many different types of stretches and exercises that can help you practice better posture and stretch those sore muscles. Don’t worry if you don’t have time to incorporate a full exercise routine into your work-from-home lifestyle; instead, try quick stretches and simple movements that can help alleviate back pain throughout your day. If you’ve ever participated in yoga or pilates then you might be familiar with cat and cow poses. Position your body on all fours with your wrists in line with your shoulders and your knees in line with your hips. Take a breath and inhale as you round your back and tuck your tailbone in, and then exhale as you drop you arch your back and feel the stretch.
Change Up Your Seating and Desk
How and where you sit can significantly impact your posture and whether or not you develop back pain. If you find yourself working from your couch or the bed with a constant slouch or your neck bent over your keyboard, then you are likely to develop back and neck pain. Instead, find more firm places to sit that encourage you to sit with a straight spine. Try placing pillows behind your back to encourage you to sit up straighter. You can also find ways to elevate your desk area so that your face is more in line with the computer screen so you don’t also develop neck pain and what is now commonly referred to as “tech neck”. Proper posture can help you avoid back pain while working from home, so it’s important to consider how you are sitting from your lower back up to your head and neck.
Chiropractic Care for Back Pain and Poor Posture
You may already have back pain from working from home in less-than-ideal conditions and are hoping for more lasting relief. In that case, visit a chiropractor at AICA Orthopedics in Jonesboro for help with your back pain. Our team of chiropractors can help determine the source of your back pain and work with you to develop a realistic plan to help provide you with true pain relief. Chiropractic is a natural, non-invasive approach to treatment and uses gentle, chiropractic adjustments that resolve any misalignments in your spine that may be contributing to your pain. They may also utilize therapeutic massage, stretches, and other techniques to help stimulate healing and restore blood flow to soothe your aching back.
AICA Jonesboro chiropractors are on hand to provide you with lasting pain relief so you can go about your day with healthier habits, proper posture, and stronger muscles. Working from home should not have to be a painful experience, so visit our orthopedic center in Jonesboro to get started on relieving your back pain today.