Back pain is one of the most common health problems that office workers experience. Fortunately, some ways to deal with back pain can be done in the middle of busy work time.
Without proper treatment, back pain can get worse and affect productivity. Here are a number of natural ways that can protect your body from complications due to back pain. 1. Practicing the correct posture to sit Incorrect sitting posture can change the body shape to aggravate back pain. Even more so if you always sit for a long time. Avoid leaning, lowering or leaning on a chair without moving. Sit upright. Let your shoulders relax and make the seat backs support your body. To maintain the normal shape of the spine, place a small pillow or rolled towel in the space between the back of the backrest and the chair. 2. Body Stretches Back pain occurs due to back muscles that are too stiff. Stretching will make the back muscles relax more, so the pain will decrease. Here are some suggested types of stretching movements: Touch the toes: To do this, bend the body until the fingers touch the toes. Do it for a few seconds until the body feels stretched. Cat-cow pose: Start by leaning on your knee. Bend your back up and then down. Repeat several times. Pose of the child: Start on your knees, then move your body forward until your head touches the floor. Hold for a few seconds while keeping your arms extended toward the front of the head. Cobra Pose: The trick, lying on his stomach with the palms of his hands resting on the floor. Then, raise your chest so that your head rises. 3. Exercise regularly Exercise has many health benefits of back muscles. Among them, flex the back muscles, improve posture and stimulate the release of endorphin hormones that function as a natural analgesic of the body. However, pay attention to the type and duration of the exercise you perform. Choose gentle exercises such as walking, yoga or gymnastics. Avoid sports that cause back pain. One way to deal with back pain is to make the layout of tables, chairs and computers more ergonomic: 4. Make the work environment more ergonomic The position of the desk, chair and computer greatly influences the health of the back muscles. Make sure choose ergonomic office chair, which means you can work comfortably and efficiently without negative effects on the body. Position your computer screen so that it is level with your eyes. Make sure your worktable is on a flat surface. Then, adjust the height of your chair so that you can sit upright in front of the computer. 5. Use hot and cold packs. Using cold compresses on a regular basis can reduce pain and inflammation. You can do it with an ice cube wrapped in a cloth and then paste it on your back for no more than 20 minutes. After a few days, replace the cold packs with warm packs. Use a heating pad or cloth that has been soaked in warm water. You can also shower with warm water to improve blood circulation in the back and relax your back muscles. 6. Change used shoes If the improvement in postures when sitting and exercising does not reduce back pain, try changing the shoes you wear. Because back problems can be caused by the use of incorrect footwear. Choose soft bottom shoes that can follow the shape of your feet. Limit the use of high heels or shoes with too flat insoles because they can put extra strain on the feet and back. 7. massage therapy One study found that routine weekly massage for more than 10 weeks can reduce pain in patients with chronic back pain. However, this effect can last several periods. Some types of massage are also intended to improve the shape of the spine, reduce pain and restore rigid body movements. This type of massage is usually performed by licensed special therapists. Office employees generally spend hours sitting and in front of the computer screen. In fact, this habit is the main factor that triggers back pain. If the various forms above do not produce results, try consulting with a doctor to find out the cause. In some people, back pain may be a sign of a more serious illness.
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