Emails, texts, and phone calls from all of you have made this a daily complaint that we hear. And it makes sense, you don’t have that ergonomic chair, the correct monitor height, or a proper place to focus. As such, we get stuck sitting in bad chairs, on the couch or, GASP, the bed!
(Side rant: please do not sit on your bed to work – it is so bad for your back!
Bed’s are meant for lying down – they are not supportive enough to sit on!)
So what can you do to help with that pain?
Well, we are open for Chiropractic and Massage appointments, but there are things you can do at home too!
- Create a good work environment.
- Make sure you have a good table and a quiet workspace. This will help you focus and complete tasks, which is much better for your mental health.
- Sit better
- If you can’t get a good office chair, a sturdy dining room chair, with a good firm cushion and back is better. If you have a yoga ball, that’s a great change up throughout the day as well. But most importantly, get up and move around frequently. Every 30 minutes, make sure you are standing up, wiggle those hips, do five jumping jacks. Don’t forget to take breaks like you would at the office – get a drink of water, walk around your house. At lunch, go outside and do three laps of your yard.
- Buy a blue tooth keyboard and mouse
- If you are working off a laptop, nothing is designed properly for you. Your keyboard is too high, or your monitor is too low. You are looking down, resulting in headaches, or holding your arms up, resulting in shoulder pain. Set the laptop monitor at eye level if you were to look straight ahead – use books or a step stool if needed. Then, put the blue tooth keyboard and mouse (which you can get for about $25) on the table. Rule of thumb for keyboard height – drop your arms down, and then just bend them at the elbows.
- Make sure you stretch in the morning and the evening! These make a world of difference! And they should only take you 3 minutes! My three favourite stretches for the low back are as follows.
- Check out videos here
- Knees to Chest. 2 sets, 3 times daily
This exercise helps to stretch out your lower back muscles.
Lie on back. Bring knees to chest and hold for 30 seconds.
- Figure 4. 2 sets, 3 times daily.
This exercise helps to stretch out your glut and piriformis muscles (butt muscles).
Lie on back, knees bent, feet flat. Bring left ankle over right knee and grab behind right knee and pull towards chest. You will feel a pull in your left butt. Hold for 30 seconds. Switch sides.
- Pelvic tilt. 3 sets, 3 times daily
This exercise helps strengthen your abdominal muscles and stretches the muscles in your lower back.
Lie with your back on the floor in a neutral position with your legs bent and toes facing forward. Pull your belly button in toward your spine. Tighten your abs and press the small of the back to the floor, tilting your pelvis and hips back. Keep shoulders pressed to the floor. See diagram below. Hold for 10 seconds. Relax for 10 seconds.
And if are you still having pain, we are here for you.
Call (204.482.4464) or email (firstname.lastname@example.org) to set up an appointment.
Dr. Carolyn R. Weiss, MSc, DC