Reduce Back Pain While Working From Home With These Steps

reducing backpain when working from home

Working from home can be a blessing, but for many, it can also take a toll. Not having the right equipment or setup can lead to you working from the couch or bed, which is fine in small doses. When you don’t have adequate support, however, your spinal health can decline and cause pain, trouble sleeping, and problems focusing on your work. Luckily, there are some simple things you can do to improve your back health and your overall comfort level, from changing up your environment to ensuring that your body is in great shape.

If you’re living with a disease or chronic condition, these changes may also help you manage those symptoms. For people battling diabetes, navigating remote work while keeping blood sugar under control can be tricky, but Diabetic Outlet has all the tools you need to stay on top of it. Here are a few things you can do to improve your spinal health while you work from home.

Reduce your stress levels

Stress can cause all kinds of physical issues, affecting everything from your gut health to your cognitive function. It can also take a toll on your muscles and joints, impacting your posture and contributing to back pain that won’t go away. There are several things you can do to relieve those feelings of stress and prevent them, such as knowing what your triggers are so you can avoid or manage them, or learning breathing techniques that will help you calm down in the moment. It’s also crucial to get enough exercise and good rest, especially if you sit for long stretches during the day.

Change up your workspace

Along with stress, your physical workspace can have a major effect on your well-being. Having the right chair and desk can go a long way toward helping you feel better, so look for ergonomic furniture design that will keep your back straight while you work, and invest in a desk that works for your needs. You can also look for a standing desk, which can help with pain in the back and legs and might also help prevent issues that come with a sedentary job, like heart disease.

Get the rest you deserve

Your workspace is an important part of your overall health, but one specific way you can make a change for the better is to ensure you’re getting enough quality sleep. Your mattress is a crucial element, of course, so read up on the various types available and take into account which type of sleeper you are (side, back, front). You can also use a body pillow for support at night, which will help you get into a more natural position and stay comfortable so you can prevent waking up multiple times.

Maintain a healthy weight

Another important element to quality sleep is maintaining a healthy weight, and this is a key factor in preventing back pain and spinal issues. Daily exercise and a diet full of lean meats, fresh greens, nuts, and berries can help you feel better while taking care of your bone and joint health. If you’re still having trouble maintaining the right weight, talk to your doctor and schedule a physical. Don’t forget that our age, metabolism, and overall health can affect our ability to lose weight, so don’t get discouraged if you don’t start losing right away.

Practice self-care

Finally, one of the best ways to take care of your spine and overall well-being is to practice self-care. Book a massage once a month, or join a gym that gives you access to a hot tub or sauna to relax those muscles. You can also splurge on a quality pair of shoes or inserts that will reduce back and foot pain.

Taking care of your spine health is important at any age, especially if you have chronic issues. Work on a health plan with your doctor and find out more about how you can keep your well-being on track even when you work long hours from home.

Disclaimer. The content, information, and links on this page are intended for informational and educational purposes only, and does NOT constitute any medical professional advice.

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