5 Ways to Avoid Back Pain while Working from Home


The COVID-19 pandemic has had many impacts to society beyond the effects of the virus itself. As you might expect, one poll found that nearly 75% of people find themselves sitting more. With remote working and learning, along with fear of the virus, Coloradans are becoming more sedentary. That's a problem, particularly for older people.

Sitting around too much leads to several health problems, and one of these is neck, back and shoulder pain. This was already an issue here in the Denver Tech Center, considering that so many people work for long periods of time at a desk.

If you've discovered some new aches and pains over the last year, a more sedentary life could be responsible for it. Let's look at some ways that you can reduce that pain. Some of these may be a no-brainer, but others you may not have thought of.

Take breaks to move

With fewer places to go, many people have started to become a couch potato. Even people who work remotely move less. No trips across the building for meetings. No work lunches or walks around the block with coworkers.

You need to take more breaks. Remind yourself to get up and move every thirty minutes. Take a walk down the street or around your apartment complex. If you're open to trying wearable fitness trackers, many of these will remind you to get up in move if you've been stationary for too long.

Eat healthier

Being overweight leads to back pain. According to the CDC, obesity in Colorado increased from 22.9% to 23.8% in 2019. Considering the decrease in activity, we may see a bigger increase in the data from 2020.

Consider improving your eating habits this year. A better diet will lead to weight loss and, as a result, less aches and pains. If you're looking for help deciding what to eat, Dr. Leach offers nutrition consulting. He focuses on a diet that avoids foods which tend to make your pain worse.

Upgrade your office chair

Everybody has handled remote working a little differently when it comes to the workspace. Since you're sitting most of the day, the chair you're sitting in can be pretty important. We'd recommend an office chair that offers mid and lower back support.

It may be worth it to spend a bit more than you'd like on a better chair if it will support your back. If it's adjustable, make sure to adjust the chair to support your back. Of course, a supportive chair may not do as much as you'd like if you're sitting with poor posture.

Work on improving your posture

When you have poor posture, excessive strain is placed on some of your muscles. If you work at a desk, bending forward at the waist for a long time can lead to back pain, and make you more prone to injury.

While your body naturally maintains posture, there are a few things you can do to help prevent posture-related pain. The American Chiropractic Association recommends the following when sitting:

  • Keep your feet on the floor or on a footrest (if your feet don't reach)
  • Don't cross your legs
  • Keep a gap between the back of your knees and the seat
  • Keep your knees at or below the level of your hips
  • Adjust the backrest of your chair to support your mid and lower back
  • Relax your shoulders and keep your forearms parallel to the ground
  • Avoid sitting in the same position for long periods of time
  • Use a lumbar support
  • DO NOT reach for your keyboard and mouse, they should come to you!Your elbows should hang straight down at the sides of your body.

Visit a chiropractor

Shameless plug, but seriously if you're feeling neck, back and hip pain, a chiropractor can help. Dr. Leach can identify the source of your aches and pains. You may have had back problems before the pandemic, and sitting around is making them unbearable. Chiropractic care is a proven technique for reducing your pain.

Do you want to end your back pain? Book your $79 new patient special.

At Discover Health & Wellness, we take a natural approach to migraine relief. Dr. William Leach works to understand your migraines and provide relief using chiropractic treatment. With our $79 new patient special, you'll get a consultation with Dr. Leach, a chiropractic adjustment and a free one-hour therapeutic massage. Book your appointment here. 

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