Do you feel in pain? You may not be surprised to learn that there are more young people now experiencing back pain than ever thanks to the establishment of home work, lounging and a serious lack of exercise during the various lockdowns in the UK.
According to the Mind Your Back health campaign, 64 percent of 18 to 29 year olds now have back problems thanks to our longer working hours and hybrid working conditions.
So if you slump over your laptop every day and notice a problem, you are not alone – but it’s best to sort it out now before it gets any more painful.
GP Dr. Jill Jenkins tells us, “Of the six in ten Britons who worked from home most or all of the time during the pandemic and now work hybrid, almost half do not have constant access to a table and support chair during their work day. And unfortunately 20 percent have to work while sitting on a sofa or bed. Uh oh
However, there are a few simple things we can do to keep track of our back health – and that includes moving more, keeping an eye on our posture, and adjusting our work environment …
We’re not designed to sit for long periods of time, which means we can easily get back or hip problems.
If you’re a desk worker, try to get up for a short walk about every hour, even if it’s only for a moment. Extra points if you take time out for a longer walk during your lunch break.
Take a look at your computer setup
It is important that your screen is set at eye level so that you are not hunched over your laptop or computer. Try stacking your laptop on a stack of books or a stand – a good rule of thumb is that your eyes naturally fall into the top third of your computer when looking straight ahead.
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Try a standing desk
If sitting for long periods of time causes you severe pain, consider trying a standing desk – which can be ergonomically positioned so that the screen, keyboard and mouse are at the right height for you.
Standing is better than sitting, but it can cause other posture problems, such as: B. Shifting weight onto one leg and creating an imbalance in the spine. Try to focus on keeping both feet firmly on the floor and take these regular walks too.
Do a few stretches every day
Treat relapses with hot and cold compresses
If this problem gets worse, it may be time to rest and put some warmth on the area to help ease the pain. A good trick is to alternate between hot and cold compresses – the heat relieves muscle spasms, while cold therapies are said to help with nerve pain.
One of the best ways to relieve back pain is to strengthen the muscles around it.
Controlled bodyweight exercises that work the core, glutes, and back muscles are the best place to start – even better, you can turn to a physical or clinical Pilates trainer to give you some focused routines.
Remember, nothing should feel painful – so start small. Whenever you take an exercise class, always let your trainer know about your back pain so they can adjust any movements that might make it worse.
Cardiovascular exercise is also good for back pain as it gets the body moving and increases blood flow to the muscles. Low-impact activities like cycling or brisk walking are best.
Get help when you need it
If your back pain is causing you significant discomfort, such as: If you have problems sleeping or doing daily activities, it may be time to tell your doctor or contact a physical therapist.
Back pain can be very common, but it can also be very debilitating – and it doesn’t have to be.