Did you know that 80% of the population will experience some form of back pain at least once in their lifetime?
Unfortunately, people working at home have been reporting higher rates of pain in their back, shoulders, or neck. Being too sedentary poses health risks of its own.
Keep reading below to learn how you can get economic office products, stay fit, and treat your pain while working at home.
Setting up Your Home Office
The first step to preventing pain as you work from home is to set up your office the right way with ergonomic products.
Here are some office products to consider:
- An office chair with proper lumbar support
- Stability balls or kneeling desks
- A standing desk to use throughout the day
- Ergonomic keyboards or mice
- A laptop stand to keep your monitor at eye level
Most workers are spending eight or more hours at their desks. That’s a lot of time sitting and it’s easy to develop tightness or pain from being sedentary.
Arrange your home office so that you’re not hunching over for long periods of time and your lower back is supported.
Stay Fit With Home Exercise
Use breaks at work to stand up, get moving, and do some light exercises.
There are many things you can do easily at home without equipment or experience. Here are some home exercises to try throughout the day:
- Walk or lightly jog around your home
- Organize specific exercises stations to do push-ups, sit-ups, calf raises, or air squats
- Move pieces of home furniture around to make an obstacle course
- Take yoga stretch breaks with neck rolls, cat-cow stretches, or seated forward bends
Besides working out as much as you can, you should also focus on eating good food and drinking plenty of water. Proper nutrition has a significant effect on how we feel. It won’t lead to pain specifically, but it could leave your body vulnerable to injury or illness.
Eating well is just as important as doing cardio, resistance training, or stretching. It’s all part of leading a healthy lifestyle.
Find Effective Back Pain Treatments
Some workers are experiencing chronic pain that won’t go away. For this, they’ll have to find a way to manage the pain so they can work effectively.
If the pain is severe enough, remote workers can get a prescription for pain medication from a doctor. They can also make regular visits to a chiropractor or acupuncturist.
Anyone else feeling a low to moderate amount of pain can typically use exercise, stretching, or massage to keep it in check.
Equipment like TENS Therapy is also available to prevent back pain. It sends small electrical impulses through your skin to ease any pain.
Staying Healthy At Home
We hope you learned a lot about how to stay fit and prevent pain while working from home. Make sure to buy ergonomic office products, exercise regularly, and find an effective pain treatment.
Looking for more informative health-related articles? Check out the rest of our blog to learn about yoga therapy, supplements, and skincare routines.