Working from home is great, but the fact that you are sitting in front of your computer for hours on end can put a strain on your back. Back pain while working from home is not uncommon and might even be more likely than when you’re at work because there’s no one to tell you to stand up, stretch or take a break. Since back pain symptoms are so common, especially when you spend a lot of time working, it can be difficult to tell if something is wrong. In most cases, the symptoms will go away after a few days and may even be caused by sleeping or sitting in an awkward position. Contact Dr. Han Jo Kim our back pain specialist nyc today!
Tips From Our Back Pain Specialist NYC
- Make sure your computer is at eye level since you don’t want to hunch over it all day long. If possible, use a laptop on top of your desk, but make sure it’s not too high up or too far away. Also, use a soft pillow to support your lower back when you’re sitting (don’t wear anything tight around the area).
- Take breaks often and make them active by doing some stretches like touching your toes or rotating your ankles clockwise, then anti-clockwise. Do this at least once an hour and if you can, get up at least every two hours to take a short walk outside or go for a quick jog around the house. Also, try not to make any sudden movements with your back because you could cause further damage.
- The best way to avoid back pain is by always using proper posture when sitting, standing, and walking; this also applies when you’re working from home. You can do a few exercises to help train your back into good posture habits, such as focusing on squeezing the muscles in your glutes (butt) and abs at all times when standing or sitting down.
Stretches For Back Pain While Working From Home
If you’ve got back pain, it’s important to remember that the exercises you do should not cause further discomfort. If you feel your back is in a bit of pain when doing the stretches below, stop immediately and consult with your doctor.
- Stand up tall, keep your knees straight but not locked, don’t bend at the hips, and look straight ahead as you reach for the ceiling with both hands. You should feel a stretch on either side of your back. Hold this for about 15 seconds, then relax and repeat.
- Crouch down on the floor with your hands together and knees apart, lean forward so you can feel a stretch along your spine. Once this position becomes uncomfortable, slowly walk your hands out to create more of a stretch in the lower back area. You should feel this deep into either side of your lower back. Hold this for about 30 seconds and repeat once.
- Sit on the edge of your seat and slowly lean back while pushing your lower back towards the floor. Hold this for a few seconds of discomfort, then sit up again and relax. You should feel this in either side of your lower back (it’s also meant to get rid of any kinks after you’ve been sitting for a while). Repeat this three times.
- Lay down on your back with your knees bent and your feet flat on the floor. Push one knee into the ground at a time while keeping both shoulders flat on the floor. Hold this for 30 seconds before switching to the other leg (keep breathing naturally throughout). You should feel this in your lower back, but don’t go past the pain. Repeat three times.
- Stand up tall again, keep your legs straight and lean over to either side from the waist without bending at the hips. You should feel this along both sides of your back. Once you can’t go any further, hold for a few seconds before slowly coming back up to a standing position and relaxing. Repeat three times on each side.
Han Jo Kim – Back Pain Specialist NYC
Your back is the most important part of your body, and you need to care for it as such. If you’re suffering from bad posture because of working at a desk job, then talk to your employer about switching you to a standing or treadmill desk so that you don’t have any long-term damage. You should also consider investing in a good ergonomic chair if you haven’t already. Remember to stretch your back at least a couple of times a day, not only when you get up from working at the computer but also before going to bed to care for it while sleeping. Visit Dr. Han Jo Kim our back pain specialist nyc to learn more about how we can help with your back pain.