With more people than ever working from home, chiropractors are seeing more complaints of back pain from clients. As work habits change and we use home offices or couches to do our work, our bodies are adjusting in just the same way our minds are. For those suffering from back pain, you may be seeking relief and wondering, “should I visit a chiropractor near me”? This is a great way to seek relief, but chiropractors can also give you some advice on how to make changes to your home office and habits to prevent future back injuries during your time working at home.
Tips for Improving Posture At Home
No matter your home office set up, there are ways you can adjust your seat, desk, and habits in order to improve back pain and avoid any other damage. Here are some tips from a chiropractor near you!
Move Frequently
When you’re in the office, it’s easy to remember to get up and walk around, talking to co-workers or moving between conference rooms. At home, you may get stuck in a rut and sit in one spot for hours on end. Setting an alarm for every half an hour or hour can help remind you to get up and move around, even if it’s just pacing in your office. You can also use lunch break to go for a quick walk and get some fresh air! Whatever you do, it’s important to keep blood flowing, muscles moving, and your spine strong to also help improve your posture.
Add Exercises and Stretches
Even if you don’t have time for a full exercise routine, there are some simple movements you can use to reduce back and neck pain.
- Sit at the edge of your chair with your legs slightly apart, toes turned out, and weight resting on your legs. Tilt your pelvis forward and lift your chest, then turn up your palms and squeeze your shoulder blades together. Hold for 10 seconds and repeat often throughout the day.
- Place one ankle on top of the opposite knee and bend forward from the hips, until you feel a slight stretch in your buttocks.
- Get onto all fours, wrists underneath shoulders and knees underneath hips, leaving your spine neutral. As you inhale, arch your back up so that your tailbone sticks up and look to the ceiling. When you exhale, round your back, tucking your tailbone underneath you, dropping your navel to your spine. Repeat a few times in time with your breath.
Consider Your Seating
Where you sit at work can have a huge impact on your back. Some people don’t have an office or desk, but even if that is the case, sitting on your bed or couch isn’t the best option. Any comfortable and supportive chair will help prevent you from slouching or bending forward. An exercise ball is also an excellent choice. If your chair doesn’t provide lower back support, you can use something as simple as a bath towel rolled into a cylinder to offer support.
Elevate Your Desk
The way you sit also has a huge impact. Sitting in a position that forces you to look down at your screen can be bad for your posture and cause back pain. Use a platform or books to raise your monitor to eye level and prevent tech neck. You may also want to raise your keyboard and mouse to help with this.
Corrective Care from a Tucker Chiropractor
If you are already experiencing back pain, these tips may stop it from worsening, but you will still need care to restore your spine to its original alignment. That is where your question of “should I visit a chiropractor near me?” comes in. In order to restore this alignment, a chiropractor is exactly what you need.
A chiropractor will be able to identify the source of your back pain and develop a plan to correct the issue. Rather than addressing symptoms, a chiropractor looks to fix the root cause of your back pain so that it does not worsen or reappear. This will usually involve manual adjustments to the spine, using a hands-on approach to help the spine realign as needed. Once this has happened, your chiropractor can help determine which tips and tools may be best to help you prevent the pain from reoccurring.
If you would like to treat your back pain, AICA Tucker is able to help by offering comprehensive care from a chiropractor and a range of other specialists. Working from home doesn’t mean you can’t feel your best. Contact AICA Tucker today to begin relieving your pain!