Out of all the types of pain, people visit doctors about lower back pain the most often by far. One study showed that 25% of United States adults experienced back pain in the previous three months.
Lower back pain can have several
causes, such as posture, fitness, and injury. Remote workers are often at
higher risk of lower back pain from sitting in a home office for long periods.
If you're wondering what you can do
to prevent back pain, we've got you covered. Read on for our tips on
how remote workers can relieve lower back pain!
1.
Stretching
There are several resources
online that can give you ideas for back pain stretches. Even a gentle twisting
motion every hour or two can relieve your back pain in just a few minutes a
day.
Other stretches for back pain
include:
- Lying on your back and bringing each knee to your chest
- On hands and knees, arching your back and then lowering
your abdomen toward the floor
- Sitting upright and gently pulling your shoulder blades
together for a few seconds
For more serious back pain, you
might consider using an inversion table or stand-in table for stretching the
spine. You can find out more about stand-in tables at hausmann.com.
2.
Furniture
In addition to stretching, you may
need to invest in some ergonomic home furniture. If you spend most of your day
in your home office, it's worth investing in furniture that's easier on your
lower back.
Ergonomic chairs work by comfortably
preventing you from slouching, which aligns your upper body to prevent strain.
Additionally, the reduced tension in your lower back will help you relax the
muscles there.
3.
Posture
Possibly the biggest factor in
reducing lower back pain is improving your posture. Leaning forward and looking
down can compress the spine over time.
While ergonomic furniture can help
on this front, you may need to actively think about not slouching at first.
Another way you can prevent back
pain with your posture is to not look down at documents and devices. Instead,
hold them up at eye level to stop yourself from slouching.
4.
Exercise
More fit people are less susceptible
to lower back pain, particularly among remote workers. While there's no need to
become an Olympic athlete, you should try some home back pain exercises.
Try partial crunches to strengthen
your lower back and abs. With feet flat on the floor and arms crossed over your
chest, use your core to slowly bring your chest halfway toward your knees.
Avoid sit-ups and leg lifts, which
can worsen pain by straining your lower back. With any exercise, always use
proper form to avoid muscle and joint strain.
The
Bottom Line on Preventing Lower Back Pain
For remote workers, lower back pain
can be a serious problem. While posture is the biggest factor, stretches,
exercises, and ergonomic furniture can also help relieve back pain.
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