Before the COVID-19 pandemic, mobility was never an issue for most people. They commute to and from work, attend physical meetings, or perform leisurely movements during their workdays. Today, with many people still working remotely or on a flexible schedule, the much-needed mobility is greatly reduced.
Generally, a workday involves a lot of sitting time and reduced movement, which can harm a lot of bodily functions when compounded by stress. Particularly, sitting for a long time can cause neck and back pain in Mason that a lot of people have been experiencing even before the pandemic forced people into isolation. Although discomfort may not be a cause for concern initially, it can damage the spinal structures over time, contributing to extended or permanent pain in the neck, shoulders, and back. But, a sedentary or remote job does not need to be a pain in the neck and back. To stay comfortable during your workdays and fight neck and back pain, here are some tips you should consider:
Ensure You Have an Ergonomic Workstation
When your work requires you to be tied to your desk for a long time, you must get appropriate support to ensure a good postural position. Thus, you need a structure suited to your body. You can achieve this by ensuring your monitor is at eye level and at arm’s length from your body. Also, your head and neck must be straight and relaxed and your wrists in a flat position at your keyboard. Ensure your elbows are bent at your sides at a 90-degree angle and your lower back pressed against the backrest to get sufficient support.
Take Movement Breaks
When you sit for an extended period, your back and neck can experience muscle stiffness, resulting in serious pain. You can avoid discomfort when you stretch your muscles frequently. So, try to move every thirty minutes, perform different stretches that target your back, neck, legs, shoulders, and knees.
Regular exercise, particularly the type that strengthens your muscles in the neck, back, and shoulders, can reduce and prevent pain in these areas. You can incorporate these workouts into your routine with the use of dumbbells, body weights, and resistance bands.
Explore Pain Management Options
Although you must get in touch with your primary care doctor on the right treatment for your pain, you can also consider healthcare options such as chiropractic and acupuncture sessions. These options can effectively relieve and manage neck and back pain due to sedentary work.