You may not pay much attention to your spinal health until your back starts hurting. Whether you’ve injured yourself or simply spent too long sitting in an old office chair, here are five tips from Dewalist Insight on how to protect your spine and get your back health back on track.
Use Only Ergonomic Office Furniture
If your job is remote and you’re still using your laptop as your main workstation, it’s time to rethink your workspace ergonomics. Purchasing a back-friendly chair that’s designed for long hours of sitting is necessary to protect your spine. Similarly, try to use a desktop computer that is positioned at least an arms’ length from your eyes to avoid eyestrain, and invest in a desk with a pull-out keyboard tray so that you do not suffer from muscle pain in your neck and upper back.
Strengthen Your Core Muscles
Sedentary jobs don’t lend themselves to developing great core strength, according to the Cleveland Clinic. Your abdominal and lower back muscles can grow “lazy” over time in a seated position and lead you to slouch at your desk. At least once a day, aim to do planks, sit-ups, and other exercises that work out specific muscles in your core to avoid this issue. If you’re a senior, it’s even more important to begin or continue a daily exercise routine.
Use a Lumbar Cushion
Despite what you may have heard about good posture, it’s not necessary to sit up completely straight. Your lumbar spine (the lower part of your back just above your tailbone) functions best with a slight curvature. Lumbar cushions aid in recreating this curve as you work. Select one that’s right for your body type and not too large or puffy.
Invest In More Supportive Bras
For many women with larger bust sizes, finding a comfortable and supportive bra is essential for spinal health. Not only do bras provide support for the breasts, but they can also help to reduce back pain. Look for bras that feature wide straps and a band that helps to distribute weight evenly across the back. Additionally, many of these bras are made from moisture-wicking fabric, which helps to keep the skin dry and comfortable.
Remove Clutter to Reduce Tension
A cluttered and messy home can be a source of stress and anxiety. Not only is it difficult to find things when you need them, but the constant visual reminder of disorganization can make it difficult to relax. A cluttered home can also lead to physical tension, as you may find yourself constantly having to move things around or maneuver around obstacles.
A clean and clutter-free home, on the other hand, can help reduce stress and promote relaxation. When your environment is well-organized and free of distractions, it becomes easier to focus on the task at hand and relax your body. In addition, a tidy home can help create a sense of order and calm, making it an ideal refuge from the chaos of daily life.
Take Regular Breaks
It’s easy to focus too much while working from home: You don’t have office chatter, meetings down the hall, or lunch breaks with friends to distract you from your desk. It’s also easy to go down an internet rabbit hole at your computer and spend even more time sitting in the same position. Set timers and use apps that aid in time management to vary your day and help you move around. More movement throughout the day is more beneficial than sitting all day and then running for 30 minutes on the treadmill.
There are many perks to working from home: You don’t have a commute, you can be there for your kids if there is a change in schedule, and you may have the flexibility to set your own hours. The downside, as with any desk job, is that you may inadvertently develop backaches and muscle strain without the proper equipment. Do yourself a favor now and strengthen your core, declutter, and invest in high-quality office furniture, a simple exercise routine, and an appointment with an osteopathic practitioner. Your back will thank you for it!
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