#Exercises #pain #work #home
Therefore, the century in which everything moves at the speed of light, especially on the technology side, brings with it a multitude of sedentary jobs, where physical presence is not necessary. Everything takes place online, by video call, by e-mail and many other platforms.
It seems that social distancing has led people to choose work from home. On the one hand, due to the comfort offered and the flexibility they can have, and on the other hand, the organization of the program and meetings.
However, more and more people who work from home are affected by back pain. The working position that would have been adopted normally, in the office, would have been correct, but not when you work from home.
A job that does not even involve a video camera, even allows working from bed, from the sofa, from the kitchen table. In a word, from a place where comfort is greater. The need for a work space, which involves a correct posture, is increasing more and more.
Adopting a correct position at the office is crucial, especially when you spend the vast majority of your time there. An uncomfortable position will produce, over time, muscle pain, back pain, high pressure on the back and lumbar area, especially knee pain, which can even affect coordination.
The correct state position at the office is the following:
The soles must touch the floor, that is, they must be relaxed on the ground.
Cross-legged standing is avoided, because in this position it is difficult to keep your right spine and shoulders in the correct position.
The leg is not allowed to go under the seat. Therefore, a right angle will be formed between the thighs and calves.
Unfortunately, this posture is not maintained for even half of the time spent in front of the monitor. The problems that arise as a result of an incorrect position are not noticed immediately, but after a longer period of time, when the problems that have already arisen start to be difficult to solve.
In my profession, as a fitness trainer, I have met many clients who had back pain, scoliosis, kyphosis, lordosis, muscle pressure on the cervical spine, but also joint pain in the wrist, in the hand used for the mouse, of course.
The decision to take up sports and provide greater muscle support, to reduce these pains, was one of the best for my clients.
The conditions themselves have a very low degree of regression, especially in the case of kyphosis or spine correction, when it comes to scoliosis. However, working on the muscular side, the muscles can be balanced, to a lesser or greater extent.
Returning to back pains, which are still the most common in work from home, there are also several factors that determine and amplify them.
Factors that cause back pain
– Sitting on the couch or in bed
– Looking down at the screen or monitor
– Arching the shoulders too tense in front
– Leaning forward of the lumbar region
– Holding the phone between the ear and the shoulder
– Prolonged sitting on the chair without lifting breaks to relax the muscles
The correct posture involves several components related to ergonomics at the office, from the chair, to the work surface, accessories, monitor, keyboard and mouse, but also to personal habits and the correct position of the body.
Regarding the office furniture area, the ergonomic chair is a must have. It is perfectly adaptable to the shape of the body and partially solves most problems related to the correct position at the office.
The multitude of models available on the market complicates making a decision about choosing an ideal desk. Anyway, to solve this problem you have to consider not only its color and design. The height of the desk must be at elbow level. A good solution is height-adjustable models.
Along with the correct posture at the office and the ergonomic furniture, breaks are welcome. Get up from your chair every hour, do some light stretching exercises for your arms, legs, neck and back. You can take a walk on the stairs. For a few seconds, relax your eyes, look into the distance, blink often to prevent drying and eye fatigue.
In addition to the previously mentioned, it is necessary to adopt a stretching routine and some exercises designed to stretch and loosen the tense areas of the back.
These physical therapy exercises are meant to reduce lumbar pain and can be done both at the gym and at home. It does not require other accessories or equipment, possibly a mattress for greater comfort.
Examples of exercises:
1. The bridge. This exercise works the gluteal muscles and the stabilizers of the lumbo-sacral area (the lowest part of the spine). These muscles are always used when walking or standing. Thus, toning them can help maintain a correct posture. Perform 3 sets of 15 repetitions each.
2. Stretching with knees to chest. This exercise relaxes the lumbar part, reducing tension and pain. Perform 3 sets of 10 repetitions on each leg.
3. Rotational stretching of the back. The rotational movement helps to reduce tension in the lumbar and abdominal areas. It helps to increase muscle tone. Repeat 3 times on each side.
4. Abdominals for transverse abdominal muscles. These muscles are located in the front and side of the abdomen, stabilizing the spine and the lumbar region. It is performed 5 times on each side, maintaining at least 3-5 seconds on each movement.
5. Lateral leg lifts. This exercise works the abductor muscles of the thigh. These muscles stabilize the pelvis and can reduce stress in the lumbar area. Toning these muscles is essential for improving orthostatic balance and hip mobility. Repeat 3 times, having 10 repetitions on each leg.
6. Arching of the column. Similar to a cat arching, this exercise aims to stretch the back muscles and remove tension from them. With a repetition of 10-12 pieces, 2-3 sets are performed.
7. Superman. This exercise aims to strengthen the extensor muscles of the back to maintain a correct posture. These muscles are on either side of the spine. Hold the position for 2-3 seconds and repeat the movement 10 times.
Adopting a properly respected routine will relieve back pain to a great extent. It is hard to say that they will no longer exist at all, it depends a lot on their severity. But, done every day, at least 10 minutes a day, they will definitely make a difference.
In addition to adopting these exercises and regular breaks from the office, we can also supplement with some products Calivitawith anti-inflammatory purpose, intended to prevent overwork and muscle tension.
Products that help us
White Willow. Based on salicylic acid, with a strong anti-inflammatory effect, it acts locally like a natural aspirin. Through its long-lasting calming effect, it relieves pain and reduces discomfort.
Curcuma Pro. It contributes to maintaining the flexibility and normal functioning of the joints, thanks to its main ingredient, curcuma (turmeric). With a strong anti-inflammatory effect, the tablets of the product Curcuma Pro they will take care of your joint system.
Joint ProteX. The active ingredients of Joint ProteX they increase joint mobility and flexibility, reduce inflammation and pain in the joints and support the synovial fluid production process. While glucosamine and chondroitin strengthen cartilage and participate in their regeneration, hyaluronic acid and methyl-sulfonyl-methane (MSM) reduce joint stiffness and protect bones, tendons and ligaments.
RiseUp Multiactive Collagen. It is a complex preparation based on biologically active UC-II® collagen and large doses of hydrolyzed type II collagen, which provides support and mobility to the osteoarticular system. The synergistic combination of the 2 types of collagen together with rosehip extract, hyaluronic acid, vitamins, glucosamine, chondroitin and MSM in the product composition exerts a triple effect: it reduces inflammation, soothes pain and supports bone resistance.
The sports field is full of benefits, but damage to the joints, to a greater or lesser extent, is inevitable. From my own experience, I can tell you that Joint ProteX and RiseUp Multiactive Collagen they contributed to the relief of joint pain felt.
These joint pains, like those encountered due to sitting at the office, due to sedentism, can be kept under control, and to do this it is necessary to follow all the steps presented previously.
Therefore, a stable exercise routine, carried out with sanctity, the implementation of regular breaks, the purchase and practical investment in an ergonomic chair and in an adjustable desk, supplementing with some quality products, which offer extra support to the joints and the muscular system, adopting an active lifestyle, are the factors that could substantially reduce back pain when you work from home.
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