If you are working in an office and most part of your job requires sitting several hours at a time in front of a computer, you are at a high risk of being a back pain sufferer. The followings are 5 tips to get relieved from the back pain by yourself.
1) Correct Posture and Ergonomics Good posture and back support are crucial in reducing the occurrence and thresholds of back and neck pain. Back support is particularly important for sufferers who spend many hours sitting in front of a computer. Not maintaining good posture and sufficient back support can increase strain to muscles and put tension on the spine. Throughout time, the stress of bad posture may change the anatomical features of the spine, leading to the chance of constricted blood vessels and nerves, as well as difficulties with muscles, discs and joints. All of these can majorly contribute to back and neck pain, as well as headaches, fatigue, and perhaps even affects major organs and breathing.
Ergonomic office furniture and accessories will help considerably in controlling your posture. Once an ergonomic work station is in place, make sure the position of the screen and the chair are adjusted to the right height so your eyes are level with the screen and your knees are slightly lower than your hip joints. Let your wrists rest on the desk. Let your feet sit flat on the floor and not tucked under the chair. Keep your shoulders and back relaxed. Furthermore, accessories such as headrests, wrist rests, armrests and footrests will prevent specific parts of your body from being too strained.
2) In-Office Stretching Stretching tight muscles can keep the blood flowing and work out some of the kinks in your neck, back and shoulders. Once every 45 minutes or 1 hour, it is recommended to relax and perform muscle stretch especially for the problematic section of your body. General stretching positions such as chest stretch, shoulder shrug, upper back stretch, spinal twist, forearm stretch, neck stretch, hip flexor stretch, seated hip stretch, and inner thigh stretch can be done in your office. Make sure you breathe easily while doing these.
3) Swimming In many cases, swimming can be a very helpful exercise for back pain sufferers. However, sometimes swimming can cause back pain as well. To prevent that from happening, it is essential that you apply proper form and techniques. Unnatural or awkward movements while swimming can simply damage tissue through the back, so it is important to keep the correct stokes and movements. Additionally, swimming with sidestrokes or backstrokes can reduce stress on the back when compared with frontward strokes. When performing the front crawl or other forward strokes, try to roll your body when taking a breath and avoid jerking the head backwards so that you can avoid strain on the neck.
4) Yoga There are a range of yoga styles out there, ranging from gentle to vigorous. Some styles emphasize spirituality and emotions, while others, most notably Hatha yoga, focus more on the physical postures. For individuals with back pain, a Hatha yoga style is a good place to start, especially rest and restoration classes. Yoga styles such as Kundalini, Ashtanga and Bikram are professional and challenging, not a good choice for back pain sufferers. Keep in mind that gentle is better.
5) Heating Pad and Infrared Light A heating pad can be used in order to manage the pain. Localized application of heat helps the blood vessels in the applied area to dilate, improving perfusion to the specific tissue. Types of heating pads include electrical, chemical and hot water bottles.
There are a few infrared lamp products in the market. Infrared light has been confirmed to successfully reduce aches and pains caused by muscular pains and stiff joints. The heat created in infrared light penetrates deeply into the skin, boosting blood circulation and warming up your muscles. Since your muscles are soothed, they would loosen up. Meanwhile, the improved blood circulation allows your body to eliminate impurities and send oxygen-rich blood to stressed or aching muscles, bringing effectively pain relief.
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