Millions of people around the world are less physically active today than they were before the coronavirus pandemic. Working from home has eliminated the need for a morning walk to the bus stop or subway. We can sit in front of our laptops all day without leaving the house. For some, this pastime leads to health problems. According to one survey, 81% of respondents who work from home suffer from back, neck or shoulder pain. Interestingly, one in two respondents was more physically active before the lockdown. Another study found that one-third of respondents who work remotely suffer from back pain. Doctors and physical therapists say that people with severe or chronic back pain should seek professional help. But there are methods that we can use to help ourselves right now, without seeking medical help.
Almost all experts agree that the best thing you can do for your back health is to move. Try not to stay in one position for too long. “Take every opportunity to move,” says Ashley James, a specialist with the Chartered Society of Physiotherapy (CSP) in the UK. “It’s not about a specific exercise, your day should simply be filled with movement.” Make it a rule to take plenty of “movement breaks” throughout the day, similar to snacking between main meals, suggests Ashley James. Answer calls or participate in online meetings while standing, stretching, or simply walking up and down the stairs, even if it is not necessary, suggests one expert. When we move, different groups of muscles work to support the head, neck, back, and entire body, reducing the strain on other muscles. If coronavirus restrictions limit outdoor exercise to once a day, Ashley James advises not to miss the opportunity to go for a walk at any time. Exercise helps respiratory function by expanding the chest and preventing muscle atrophy, improves circulation, and lubricates the synovial joints responsible for free movement, such as the shoulders and hips. The number of offerings should remain the same.
We explain quickly, simply, and clearly what happened, why it matters, and what’s next. The number of episodes should remain the same. End of story Podcast advertising Sticking to a daily routine that helps you move more is not easy, so experts recommend setting a reminder on your phone or computer to take a break. This is a good way to avoid staying in the same position for a long time, says neck pain specialist Chris Warfold. “The desire to move is genetically ingrained in us. Every 20-30 minutes we feel the need to move: that’s when we should get up and shake ourselves off. If the reminder came while you were sitting, stand up. If you are already standing, stretch or walk up and down the stairs. “The most important thing is to create a daily routine that works for you,” says Dr. Lin Antoine of Hartfordshire. “There is no point in creating a schedule that you cannot stick to and therefore feel like a failure.” Ask yourself – what is the best time of day for you, and follow it. Be careful and don’t hurt yourself. But as long as you’re doing exercises that get you out of your chair, whether it’s stretching, walking around the house, or Zumba dancing in your living room, you have nothing to worry about, concludes Antoine.
“You don’t have to buy a thousand-dollar chair, but you don’t want to be hunched over on the sofa either,” says Chris Marti. You should seriously consider furnishing your workspace, but don’t forget that furniture companies are interested in selling expensive equipment, so try to avoid unnecessary expenses. Sometimes it’s enough to grab a pillow to lift yourself up in a chair or support your lower back. An inexpensive office chair can do the trick. A laptop stand raises the screen to eye level so you don’t have to constantly tilt your head and look down, especially during long video calls. An extra keyboard will also come in handy. Linh Antoine suggests asking your employer: “Many companies provide their employees with the equipment they need to work remotely. If you are still working while sitting on the couch, make sure your feet touch the floor and use a pillow to support your lower back. Chris Marti also believes that standing workstations are effective. However, you should alternate between standing and sitting, and take regular breaks from the computer screen. If you don’t have a table, some experts suggest placing your laptop on an ironing board.
The worst conditions for back problems are unimaginable, says Professor Ashley James. On the one hand, the pandemic is limiting opportunities to participate in sports, and on the other hand, it is increasing concerns about one’s own health, work, children’s education, and much more. It is impossible to give an exact number, but many back problems are caused by nervous tension and anxiety,” explains Ashley James. In medical terms, back problems are biopsychosocial. The situation is exacerbated during the winter months, when many people’s moods deteriorate. People try to relax in different ways. Pilates and yoga help some people. But one of the most effective ways to cope with stress is through sleep. Sleep hygiene can help improve the quality of your sleep. It is advisable to reduce coffee consumption after lunch and in the evening, and to go to bed and wake up at the same time. The British Health Service recommends avoiding electronic devices for about an hour before bedtime, so as not to disrupt the sleep process. Artificial light inhibits the production of melatonin, a hormone that induces sleepiness. According to numerous studies, the biggest threat to your sleep is the blue light from your screen, although warmer colors, such as when you activate “night mode” on your phone, can also be harmful.
Specialists from the British Society of Physiotherapists have developed a series of simple stretching exercises that, when performed regularly, can help relieve joint pain and stiffness. These exercises are perfect for people who work from home and have a sedentary lifestyle. Chest and leg stretches, the lotus position, and wall pushups work different muscle groups. There is no ideal pose, specialists say, and they recommend staying in constant motion. “This is good news for millions of people who suffer from muscle soreness and pain every day,” says Chris Marti. “You can take control of the situation. You can do it on your own without relying on others,” Marti says.
Illustrations by Gary Fletcher.