Half of working Americans say they’ve had back pain in the past year, and this can be aggravated by working remotely. Many people don’t have ergonomic seats at home, using couches or dining chairs to work. Sitting for prolonged periods, especially in these uncomfortable positions, increases the chances of back pain. If this is an issue for you, the tips below can make you feel better.

How to Alleviate Back Pain

1. Set Up Your Desk Correctly

Most offices have ergonomic chairs and setups, which have the tabletop, mouse, and keyboard arranged for optimal comfort. Items are placed so you don’t have to bend your neck or shoulders to work, which reduces strain.

To recreate the setup at home, place your monitor an arm’s length from your face. Your chair should be high enough that your knees are level with your hips. Keep your wrists straight when you type or use your mouse.

2. Take Breaks

Every 30 to 60 minutes, take a short break from your work. Changing positions helps prevent muscle stiffness.

Stand up and stretch your arms and legs. Have a snack, walk around your home, or prepare a cup of coffee. Breaks increase productivity in the long run.

3. Apply Heat

Heat helps soothe lower back pain. Apply a heat pack to any aching body parts for 15 to 20 minutes.

You can also take a hot shower or bath. There are even heat wraps available to place around your back or shoulders to keep you comfortable while you type.

 

If you’re having trouble managing your back pain, turn to the skilled health professionals at Spectrum Healthcare in Cornelia, GA. This clinic is a one-stop shop for pain management in Habersham County. They offer chiropractic services, massage therapy, and spinal decompression to ease discomfort. Visit their website to learn more about their services, or call (706) 778-0077 to request an appointment.