EXERCISES TO HELP PREVENT LOWER BACK PAIN / NECK PAIN SHOULDER PAIN.
If you have ever spent the commute home with a crick in the neck so awful it leaves you looking like a bemused pigeon or spent half an hour in the caring hands of a chiropractor this might just be useful.
Those telltale office aches are not only the bane of over 65 million fellow Americans who have reported recent episodes of back pain, according to the Georgetown Health Policy institute, but they also lead to a massive reduction in productivity.
So what can you do about it?
Well, many experts may well quote that wise mantra; prevention is better than cure. There are two quite simple ways you could go about this.
Firstly, ergonomics furniture: An ergonomic office chair may well be the best place to start. As well as helping to support your body in a comfortable way, that is good for your spine, they can also aid in building good posture.
The second option, exercise, could well require a little more commitment. But whether you are motivated by some supernatural love of physical exertion or for those who share our lazy disposition, fear of another trip to the chiropractor, and worse still, the subsequent bill, exercise is a vital tool in the armor of helping to stay pain-free and productive.
Just in case it needs to be said: you should always contact your health care professional before undergoing a new exercise regime and exercise within your limits. Stop if it hurts, you feel dizzy unwell, or experience any discomfort.
These are a few exercises to help build and maintain good posture as recommended by the experts; physios, chiropractors, and those superhuman exercise gurus.
For many of us, the chief culprit is staring down at our devices. So, a good place to start is trying to adjust the screen so that it is at eye level. This can be achieved with an improvised tribute to the Leaning Tower of Pisa constructed of books with your screen resting precariously on top or by investing in a monitor arm.
Click here to several ways dealing with neck pain.
Those awful shoulder aches can be caused by a host of postural misdemeanors. Where ever possible, try to ensure that your desk is at a comfortable height. Adjustable desks can help with this. Experts at the Mayo Clinic suggest your keyboard should be level with or slightly lower than your elbows. Having padded adjustable arms-rests can also help to provide some respite when you are not typing.
One of the only good things to come out of the RSI( Repetitive Strain Injury) epidemic a few years back was a greater awareness of how good posture and the right environment is crucial. Remember when we found out that Carpal Tunnel was a painful syndrome and not a way to shave 10 mins off the morning commute.
A quick recap
Ⅰ. take breaks
Ⅱ. try to avoid repetitive actions
Ⅲ. try to avoid bending your wrist to type
Ⅳ. keep your elbows close to your side
Ⅴ. try not to roll your shoulders forward
A chair with a firm back and good lumbar support can really help. If you don’t have an ergonomic chair, then a well-placed cushion in combination with a supportive high-backed chair may help a little.
Click here to take a lower back exercise.
Consider gentle stretches in the morning and in the evening before bed. Many experts suggest that you don’t leap out of bed and exercise immediately. ( Who would do that anyway?) Giving yourself a few minutes to come round and starting gently can help guard against injury.
There is a myriad of great routines out there for those who like variety, but this simple routine from the British National Health Service covers a lot of the bases.
Finally, a recent survey by the UK-based Institute of Employment studies that over half of us are reporting suffering from increased musculoskeletal pain whilst WFH(working from home). With this in mind, it is probably more important than ever to make sure you are taking care of your spine.
This article should not be used as medical advice. Readers should contact a health care practitioner over any health concerns. This article does not recommend or endorse any of the suggestions information or products in this article. You understand and agree that Eazeechairs or any of its affiliate companies does Not Provide Medical Advice or Endorsements. No content on this site, should ever be used as medical advice. The opinions are those of the writer and do not necessarily reflect those of Eazeechairs or any of its associated companies.