A lot has changed in 2020, including some dramatic shifts in the daily lives of many people. Whether you’ve experienced quarantine due to exposure to the coronavirus, government lockdowns, or personal preference for caution, something else may also have changed—the health of your back.
There are many factors that could contribute to back pain during quarantine. From using your couch as a home office to a general lack of activity, spending more home at your house can quickly lead to new back pain or escalate preexisting pain.
So, how can you avoid back pain during quarantine? We’re glad you asked. Read on for a few quick tips to maintaining a healthy back even when in isolation!
Exercise and Stretch
Staying active while spending day after day in your home can be challenging. Despite how tempting the couch may look (it’s right there, after all), committing a bit of time to physical activity is integral to avoiding back pain during quarantine.
We’re not suggesting that you run hill sprints or construct a state-of-the-art home gym, either (though you certainly can if you’re able and healthy). Instead, find a basic regimen that works for you. There are numerous resources available, and your doctor would also be happy to provide recommendations!
Even just standing up and walking around on occasion will work wonders for your back.
Focus on Alignment
Hanging out at home can lead to bad habits, including a lot of sitting. If you are lounging about on the couch or working at the dining room table, there’s a good chance you are sitting in suboptimal alignment.
To save your back from the pitfalls of poor posture, focus on aligning all of your joints properly. Your knees should be in line with your feet, your hips should be in line with your knees, your ribs should be in line with your pelvis, and so on.
Correct neck posture is another huge factor in preventing back pain. Many people have a tendency to hold their heads forward, look downward, or otherwise twist their necks, especially when viewing a computer screen. By focusing on keeping a straight neck, you can help your spinal alignment and reduce the possibility of back pain.
If you train your body to sit in the correct alignment, you can help prevent back pain, even when working from home.
Think About Placement
If you’re working from home, placing your keyboard and mouse in the right place can work wonders for your back. If they are positioned too low or too far forward, for example, you may end up slouching or hunching your shoulders. Over time, this will contribute to back pain. The same is true of your screen. Try to position it at a comfortable eye level to avoid straining your eyes and neck.
Proper positioning leads to proper posture, so ensure your work equipment facilitates healthy habits!