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If you work from home, have you ever felt pain? 

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Throughout the lockdown, did you work from home? 

Upper back and neck discomfort are currently among the most frequent ailments seen in our practice. We are missing out on those minor movements that we took for granted; the vast majority of people aren't getting the same opportunity to leave the house and go about their regular daily routines as previously. Our muscles are exercised by walking to the bus stop, escorting the kids to school, going to the next meeting, or going to a coworker's desk. Now, our days consist of using the dining room table as a temporary desk to start the next Zoom meeting. 

Make a Myotherapy Fitzroy appointment as soon as possible if you're in any pain or discomfort. 

To improve our posture and lessen pain from our new work location, we must set up the home office. A few simple changes, such as the following, can ease the stress: 

Lower back discomfort can be relieved by placing a small pillow or rolled-up towel against the area; doing so will help maintain the lumbar spine‘s natural arch. 

– Purchasing a decent ergonomic desk chair is a great way to make sure we are sitting properly. 

– When seated at your desk, your knees should be at hip height, your thighs should be parallel to the floor, and both of your feet should be on the ground. To accomplish this, you can make an elevated foot rest out of a box or some books. 

In addition to making sure your computer is at eye level, you can boost the screen of your computer by using a box or some books. Bringing the neck back into alignment will lessen tension and prevent headache recurrence. 

– Purchasing wireless accessories, such as a headset or headphones, will prevent you from craning your neck when making business calls. When using a laptop, a wireless keyboard and mouse can be very helpful because they allow you to maintain the screen at a comfortable distance from your face and eyes, reducing strain. 

It's crucial to continue to be active by getting up, stretching, and moving, working out at home, or taking a stroll. This is more important than ever for maintaining our mental wellness! Your day will much better if you get up and move around at least once per hour. Having a glass of water nearby will also motivate you to get up and fill it. It's quite simple and enjoyable to perform a few stretches every few hours or when you start to feel the tension rising. Here are a few simple workouts you may perform on your own: 

Neck extension: 

– Put one hand behind your leg or shoulder, and pull your head gently toward your shoulder with the other hand. 

Stretching the thorax 

– Lay lengthwise along the spine on a rolled-up towel or a foam roller while keeping your knees bent and your feet flat on the floor. Feel a stretch across your chest as you extend your arms out to the sides with your palms facing up. 

Shoulder squeezes/Scapula retractions: 

You may feel the rhomboid muscles functioning in between the shoulder blades by moving the shoulders back and down while keeping your chest open and squeezing your shoulder blades together. 

Back extension in the cobra pose: 

– Begin by laying on your stomach with your hands flat on the floor at chest height. Then, while keeping your hips on the floor, slowly raise your chest off the ground by straightening your arms. 

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