Are you getting lower back pain from working at home during lockdown?
There is no doubt that the current COVID-19 lockdown here in the greater Sydney region is challenging. Your wellbeing and health are more important than ever during this time and while we are all doing our bit to help, by staying at home – working from home can be causing greater harm to your back.
Desk job now taking place at the kitchen table
For many of us, our homes are not setup for our ‘day job’. Particularly if there are more than one of you working from home… you may end up having to sit at the kitchen table to work. A standard kitchen table chair is most likely not providing the proper back support and/or the table to chair angles not optimising the best posture.
Whether it’s an occasional twinge or an ongoing ache, back pain can keep you from performing at your best. Spending hours in a posture that is not healthy can end up in work-related back problems.
So, what exactly is going on back there? Slumping back in your chair or slouching forward means your spine is out of alignment. That puts a strain on the ligaments and muscles in your back.
How to Quickly Relieve Tension in your back:
To tame muscle tension when it crops up, rock your pelvis back and forth while seated in your chair, tilting your hips up and rounding your back, and then tilting your hips back. This helps to loosen up your back muscles.
It is also important that you make sure you have the right support for your back in the chair you are sitting in to work or study from home.
The length of your back should reach the back of your chair to help you sit upright. If there’s a gap, use a lumbar pillow for cushioning to help prevent yourself from collapsing forward or backward into poor posture. Also, make sure your feet are resting flat on the floor, with your thighs parallel to the ground.
If you are sitting on a chair that has your feet dangling off the chair, the weight of your legs is not being supported. This puts more stain on your back. Use a foot stool or you could simply use a box at the right height…. Even the old yellow pages book. This will help reduce the chance of you getting back pain.
Get moving to reduce back pain!
Don’t forget to stop working at your desk and get up and move around. Even breaking a sweat can help reduce back pain! Working on your core strength will take pressure off your back because it makes it easier for you to maintain good posture.
If you are experiencing extended back pain, lower back pain or back tension you can speak with our Osteopath.