Working from Home can be an overwhelming experience at times, it does not just put you through emotional anxiety with too many things happening at same time but also puts your body to stress which in-turn lead to body stiffness and backaches. Today I bring quick hacks to maintain a healthy, pain-free back for a long time with limited efforts!
Habits to overcome Back Pain
- Work your core
- Pillow under your knees
- Calcium and vitamin D
- Change shoes
- Straighten up
- Don’t slump
- Stop smoking
- Lighten your load
Stretching – the effortless effort
Standing, sitting, or lying down for extended time periods isn’t healthy for your body and so as for your back. With a modern lifestyle that keeps you placed for long hours, it’s important to include stretching in your daily routine. Getting up, moving around and doing simple stretches will help improve circulation to your back and ease aches that occur due to prolonged physical inactivity.
Work your CORE
Core Muscles are the most important muscles of your body that get you through any physical activity. A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms. One should include back and abdominal strengthening exercises into workout at least twice a week to develop a stronger, more flexible back.
Sleep with a pillow under your knees
Sleeping on your back puts pressure on your spine. Elevating your legs slightly relieves this pressure on your back as you sleep. You can cut that pressure in half by placing a pillow under your knees.
Increase your Calcium & Vitamin D intake
Strong bones can help prevent osteoporosis (back bone disorder due to deficiency of nutrients). It’s one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D.
- Calcium Rich Products such as milk, yogurt, leafy greens & vitamin supplements
- Vitamin D products such as Fatty fish, egg yolks, beef liver & cheese
Though Supplements have evolved to be much safer for Consumption, its is always better to check with your doctor before consumption of the same.
Change that Shoe
Wearing comfortable low-heeled shoes can be helpful for preventing back pain. Shoes reduce the strain on your back while standing. Lesser the heel, the better the deal.
Good posture isn’t just the way to look pretty, It protects your natural structure to keep them healthy and functioning properly. Long enough bad posture will put strain & stress on your back and will eventually change the architecture of your spine. You should avoid rounding your shoulders, slouching, or bending sideways when standing.
Don’t lean over your desk
Maintain the same good posture techniques while sitting in an office chair. It’s critical to keep good posture and support your back when sitting down, especially when you do it for several hours per day. Choose a quality chair that provides firm support for your lower back and make sure to keep your knees little higher than your hips.
Be it a party or office place, avoid sitting in an awkward position or standing in one place for too long. Moving around can help in putting off your pressure from the spine, which can happen as a result of standing at one place for too long.
Put out that cigarette
Hmm, this indeed is not a blog for listing down the health risks of smoking. We all know smoking is a serious health risk however smokers are also more likely to experience back pain than nonsmokers. A prime reason for it is because nicotine restricts free flow of blood to your body parts which can cause them to dry out, crack, or rupture. So be mindful when you lit up that smoke again next time!
Weights off your Shoulders
Improper or heavy lifting is a common cause of back pain, but this doesn’t only happen to people who lift heavy boxes on the job. Carrying a bulky laptop bag, suitcase, camera, or a load of groceries can also cause a strain on your back. Whenever possible, take some weight off your shoulders by carrying less, distributing the weight to both sides of your body, or shifting the weight from shoulder to shoulder. Consider using a rolling cart or bag with wheels for heavier loads like bags of groceries or boxes of files.