As the coronavirus pandemic intensifies, all of you will have additional responsibility in the coming weeks to take good care of yourself. To contain the spread of the virus, several governments have decided to postpone non-critical care. Your only support is talking to your healthcare professional, via phone or video call and follow the instructions to the T.
Thanks to work-from-home, it is possible for you to develop back pain. There is no more traveling or even walking, but getting up from sleep and slumping onto a couch or chair with your laptop. Sitting in the same posture for long hours can make your back muscles sore. You may plan to sit in different postures throughout your work hours or even take small breaks to stretch your legs, but when the pressure hits, such plans go out the window. But, if you do not treat back pain immediately, the pain might affect your neck and cause other health issues. Since this falls under non-critical care and you cannot visit a doctor, you need to be extra careful. Work-from-home is going to continue for a long time and maybe even after the lockdown is lifted. Therefore, before the pain in the back intensifies further, take note of the following things that you can do to get relief.
Get into the habit of doing Surya Namaskar every morning
Surya Namaskar or Salute to the Sun is a favorite among the yogis. It doesn’t take a lot of space to perform this technique and it combines twelve yoga posture sequence:
- Pranamasana or the prayer pose
- Hastauttanasana or the raised arm pose
- Hasta Padasana or the hand to foot pose
- Ashwa Sanchalanasana or the equestrian pose
- Dandasana or the stick pose
- Ashtanga Namaskara or the salute with eight parts or points
- Bhujangasana or the cobra pose
- Parvatsana or the mountain pose
- Ashwa Sanchalanasana
- Hasta Padasana
- Tadasana or the standing mountain pose
So, Surya Namaskar is perfect for flexibility, strengthening and stretching. It is a great way to start your day and ease out the stiffness in your body.
Use Ayurvedic oil for back pain relief
Ayurveda is a healing technique that has been around for thousands of years and it is still effective today for providing relief from various modern ailments. Of course, you will also have to cut down on spice since back pain often leads to indigestion, change your sitting posture and practice yoga. But, for instant relief, you can get Ayurvedic pain oil from well-known brands. Here are a few ways that you can use the pain oil to get relief.
- Take an oil-infused bath: If you have a stiff, sore back, taking a warm bath and give you relief. It can help to alleviate the inflammation and pain. When you take bath, infuse the pain oil with your bathwater. This will work best if you have a small bathtub where you can soak yourself for a few minutes and let the oil work its magic.
- Apply the oil topically: You can get Ayurvedic massage oil or pain relief and directly massage the oil onto your back. You can even combine the oil with olive oil or coconut oil and massage it lightly so that the oil gets absorbed.
Exercise and remember to take regular breaks
So, your gym is closed due to the coronavirus scare? That doesn’t mean you stop exercising! You can speak to your gym trainer and ask him for some home exercises that you can do. Or you can check out YouTube exercise videos or download exercise routine apps on your phone and follow those for at least 30 minutes regularly. If you do not have a balcony or a terrace to exercise, clear out some space in your home and exercise there. Be creative!
Along with exercising, you must remember to take regular breaks in between working. Do not sit in one position for a very long time. Keep your phone and laptop down for a few minutes after every forty minutes or one hour and walk around the house, do some stretching or light freehand exercises. You can even set reminders on your phone so that you remember to take regular breaks.
Set up your home workspace to avoid back pain
Nobody knows for how long this work-from-home situation will go on. It can take months before things become normal and you can get back to your normal lives. So, the best thing to do right now is setting up a comfortable working space in your home so that you do not suffer from back pain. Here are a few things that you can do.
- Make sure the screen height is right: Are you using a laptop? If so, ensure that the screen is at eye height. Otherwise, along with back pain, you will also suffer from neck pain. You can raise your laptop by placing it on a laptop holder, but if you don’t have a laptop holder, use books. If you have to slouch to look at the screen, you will be putting pressure on your upper and lower back.
- Make your chair comfortable: Slouching on the sofa is not right. Initially, it might seem comfortable, but this isn’t a healthy option in the long run. Also, a dining chair might be too tough. For both these cases, you can make use of cushions. Or maybe roll up a towel and use it. This will give your back the support it needs.
WFH might not be going as great as you had imagined when sitting in your office. But, you can’t give up. You’ve already put up with it for more than 4 weeks and there are only a few more weeks to go. The coming weeks are going to be crucial for the COVID-19 pandemic and you have to do your bit by staying home. For the searing pain in your back, follow the above-mentioned tips. You can even keep an Ayurvedic pain balm at hand for instant relief.