Teleworking and back pain: tips and exercises to prevent it

Back pain is something almost everyone has experienced at one time or another.. In fact, it is one of the main causes of medical consultation and can range from a small, almost imperceptible discomfort to a sharp, stabbing pain. In addition, living with back pain is never easy since doing the most daily activities can become a real drama and the quality of life can be reduced.

Whether it is due to the cervical, lumbar, sciatic nerve or a herniated disc, it is most likely that you will have difficulty lifting weights, bending over, turning or even moving.. And contrary to popular belief, back pain and problems are not only the product of great efforts, but can also be caused by the adoption of bad posture and incorrect movements. As a general rule, they can be due to several factors that are related to muscle spasms, sprains or tears of the muscles and ligaments, but also due to irritation or muscle dysfunction.

In this context, telework has come to stay due to the pandemic caused by the irruption ofl SARS-CoV-2 and the fact that not everyone has spaces or resources similar to those of an ordinary office can make it practically impossible to maintain good body posture over time, which leads to pain and discomfort.

Back pain is one of the most common reasons why people often go to the doctor or miss work, and it is one of the main causes of disability all over the world. Anyone from children and adolescents to people over 65 can develop back pain, and a vast majority of the population has suffered from back pain at least once in their lives. At present, teleworking has accentuated this affectation, becoming one of the main risk factors ”, they explain from the Traumatology Service of the Qurónsalud Rubí Medical Center.

How to identify back pain

We can identify it if we notice:

  • Muscle pains
  • Throbbing pain
  • Pain radiating down the leg
  • Pain that worsens when bending, getting up, walking, or standing
  • Pain that gets better when we lie down

This affectation does not usually generate major complications if it is treated properly and in a short timeIn most cases the pain gradually improves and in a few weeks it ends up disappearing. However, if the pain does not improve it is important to see a professional as it could be a symptom of more serious pathologies such as scoliosis or osteoporosis, among others ”, they add.

Recommendations to prevent pain

  • Always support your back on the backrest to keep it straight and not hunch it
  • Use a chair with an ergonomic backrest whenever possible
  • If you do not have an ergonomic chair, place a cushion on the lower part of the back to protect the lower back
  • Don’t sit on the end of the chair
  • Place the computer at eye level so as not to load the cervicals
  • The feet must touch the ground, if it is not possible to use a footrest
  • Take breaks to get up, stretch, and walk around the house
  • Drinking water
  • Do physical exercise regularly
  • Maintain a healthy diet and a healthy weight

Activation exercises

Thus, if you are one of those who telework or spend a lot of time sitting due to different circumstances, activation routines, made up of very simple exercises, can serve to ensure the health of your back and avoid annoying and disabling pain.

  • Knees up (20 seconds)
  • Clasp Scapulae (20 seconds)
  • Squats (20 seconds)
  • Stretch (20 seconds)

Remember that physical exercise is only part of the equation to prevent back pain. The more physical activity you do, strengthening the core and back muscle groups, the more likely it is that you will avoid discomfort and discomfort, but you must bear in mind that postural hygiene is also basic.

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