NHS explain the best ways to treat back pain
A comfortable workspace is imperative as more people are told to work from home (majorly influenced by the coronavirus pandemic). Back pain is one concern while slouching in a chair, but what can you do about it? And what other issues can arise from poor posture?
In a nutshell, the Mayo Clinic advises three key points to making sure you’re not putting unnecessary strain on your joints.
Firstly, the computer monitor needs to be at “arm’s length away” from you; secondly, the wrists must be straight, while the hands are “at or below elbow level”.
Thirdly, adjust the chair height so “knees are about level with hips”; in order to do this, investing in an adjustable chair is paramount.
Feet are best positioned flat on the floor, or on a footrest, with thighs parallel to the floor.
If you don’t want to invest in a footrest, then try using a stack of sturdy books.
Inappropriate work stations can give rise to neck and back pain, sore wrists and fingers.
Wrists need to be straight while typing, with the upper arms close to the body, and hands slightly below elbows.
We will use your email address only for sending you newsletters. Please see our Privacy Notice for details of your data protection rights.
As for the computer monitor – whether it’s a desktop or laptop, “the top of the screen should be at or slightly below your keyboard”.
“If you wear bifocals, lower the monitor an additional one to two inches for more comfortable viewing,” added the Mayo Clinic.
In order to get the right equipment for safe working, it may come at a price and you’ll need the space.
However, do enquire with your company if they can provide the equipment you need.
Improve back pain
While you sort out ergonomics, there are techniques you can employ now to manage any back pain you currently may have.
Medical News Today encourages people with back pain to do “a short walk” to alleviate the pain.
Exercise can loosen tense muscles and release endorphins – the body’s natural painkillers.
For stiff and achey muscles, a heating pad can provide much-needed relief from the pain.
Holding a stretch for at least 30 seconds can also help to relieve back pain; these four are recommended by Medical News Today:
- Touching the toes
- Cobra pose
- Cat-cow pose
- Child’s pose
Although reaching down to touch the toes is self-explanatory, the cobra pose is done by:
- Lying on your stomach
- Place your hands face down beside the shoulders
- Gently lift the chest so the top of the head points towards the ceiling
- Hold this stretch for 30 seconds, and repeat for as long as you’d like to.
The cat-cow pose requires you to go on your hands and knees, slowly alternating between arching your back towards the ceiling and dipping it forward to the floor.
The child’s pose is achieved by sitting on the heels with knees hip-width apart, leaning forward to place the head to the floor, and stretching the arms out in front of you.
Pain-relief cream is an additional solution to back pain, with CBD (cannabidiol) balms available to buy in the UK.
Derived from a hemp plant, Harvard Health clarified that CBD does not create a “high”.
Instead, it can address “chronic pain” by lowering levels of inflammation in the body.
Source: Read Full Article