Caregivers at Home: Prevent Back Pain and Tightness
As many of us have probably transitioned to working at home, we probably find ourselves a little less mobile than before. When we sit and don’t move as much, we can experience increased pain in our lower backs as a result of muscle tightness. Often, this discomfort can be caused by a multitude of reasons, from inflexibility, poor posture, or decreased physical activity. Whatever the cause, we are here to provide some safe and gentle strategies to help decrease lower back pain.
At any point in our lives, many of us will experience lower back pain. In fact, around 80% of us will experience it in our lifetime. The good news is, most cases can get better on their own. If you are struggling with persistent lower back pain, then you should definitely see a physician, and they can recommend certain treatments.
If you think your lower back aches are because of sitting down too much, then try some of these helpful tips!
(1) Keep a strong core: These are the muscles located around the trunk of your body that help stabilize your spine. A strong core can help you have good posture as well as prevent muscular imbalances, leading to tightness and achiness. You can work toward a stronger core by going for 30-minutes walks every day to help increase blood flow and strengthen the structures around your lower back. Another idea is to buy an exercise ball to do core strengthening exercises on it.
(2) Increase Exercise: One of the causes of lower back pain is lack of movement and mobility. The more physical activity you can do, the better. This does not mean overexert yourself. It just means getting up to move around more frequently in your day to day routine. Instead of staying seated in your chair, get up every 10 minutes to increase blood circulation. Also, program some more structure exercise routines throughout your week, like going for walks, doing some body-weight exercises, and stretching.
(3) Stretch: One of best ways to overcome pain and tightness is to stretch. There are specific and gentle lower back stretches that you can follow by visiting this Harvard Health article. The ultimate goal is to introduce more mobility into the lower back by doing gentle stretches.
(4) Invest in an ergonomic chair: One of the main reasons why people experience lower back pain is because of improper equipment, ranging from shoes, beds, to office chairs. If you are sitting down too much, make sure your chair is comfortable and provides adequate support for your lower back. There are plenty of high-quality, low-priced ergonomic chairs that you can consider buying online.
(5) Have good posture: When you sit, your back should be straight, your head should not be slouched forward, and you should have your feed flat on the ground. Make sure your knees are bent at about 90 degrees and are parallel with the floor. See this blog for a visual example of what good sitting posture is like.
If you have any questions, feel free to call ElderCare at Home at 888-285-0093 or visit our website.