The COVID-19 pandemic and the resulting effects in life have been going on for too long now. The work-from-home culture and the sedentary lifestyle have already started having adverse side effects on the health of everyone. According to a report, there was around a 30% increase in patients experiencing neck and back pain issues during the initial days of the lockdown.
If you have been working from home for the last two years, chances are you’re experiencing back pain to some extent. This is the outcome of sitting for long hours in front of a monitor without taking a break and following a sedentary lifestyle. There have been reports proving that work from home employees are working longer at their desks and are burdened with a bigger workload during the pandemic.
That is not a good indicator and is taking a massive toll on the mental and physical health of people. While mental health issues might require professional assistance, physical issues like back pain can be prevented and reduced effectively at home. The measures to rectify physical problems are not rocket science either.
There are a lot of remedies to soothe the back and reduce the intake of medications. In case you’re also facing back issues, here are the top five pain-relief methods that you must check out.
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Consider Investing in a Massage Chair
It’s a no-brainer that a good and effective massage at the end of a long, hard day can be therapeutic. Investing in a good massage chair will ensure that you can slip right into the comfort zone after work and don’t have to look for a therapist at odd hours.
Depending on your budget or the kind of chair you want, you can look at options available at online stores like wondermassagechairs.com. From 2D roller massage chairs to advanced zero-gravity back massage chairs, these websites have all sorts of choices.
However, before investing in a massage chair, determine what is your necessity exactly. If you just need soothing comfort at the end of the day, a basic 2D roller massage chair will suit you just fine. However, if you need something intense to correct your back issue and spinal problems, you’ll have to consider luxury massage chairs with hip adjustment, spinal stretch, 4D rollers, and so on.
Drink an Anti-Inflammatory Drink Every Day
The easiest way to prevent or reduce any discomfort is by consuming anti-inflammatory food items regularly. This helps build up the level of anti-inflammatory, anti-oxidant, and even anti-cancer agents in your blood. With a significant buildup over a while, these agents can effectively reduce inflammation in the body.
Three of the best anti-inflammatory foods are turmeric milk, cherry juice, and green tea. These drinks are a rich source of antioxidants and anti-inflammatory agents. Having them right before your night’s rest will help your body recover and heal faster. Including these drinks in your daily diet will reduce existing inflammation and prevent any future issues as well.
Sleep Better and Longer
Remember, your body needs a good night’s sleep to recover and heal from the fatigue of the day. When you have had a good night’s sleep, the back feels less sore during the day. That is because ample sleep during the night has restorative effects on your body.
If you’re having trouble sleeping at night, try sleep aids. These include Vitamin C and B6, Melatonin, L-theanine, and Valerian. Try these one at a time to figure out which one works the best for you. You can also try cherry extract or juice, which is known to promote better sleep.
Don’t Stay in a Static Posture for Long
This need not even be said but don’t sit in a static posture for a long period. What it means is that it is very easy to go to work sitting in one posture on your bed, couch, or desk when you’re working from home. But don’t fall into this habit or else you will be messing up your back pretty badly.
Prolonged sitting can cause unnecessary stress to the joints/muscles of the hip and spine. To avoid this, prevent excessive sitting or switch your desk for a standing desk and keep rotating between sitting and standing. Additionally, use correct posture while sitting and don’t slouch.
Keep Stretching Your Joints
You should keep stretching to avoid any sort of flaring up of symptoms. One of the most effective ways to do so is Yoga. It can stretch your back, improve the mobility of muscles and joints, and increase spinal flexibility. Additionally, Yoga also ensures that healing nutrients are distributed effectively in the body.
Start slow and advance only if you feel comfortable with the position without any pain. With gradual practice, you should be able to push your body towards achieving more flexibility.
These are some of the best remedies that you can try at home to reduce and prevent back issues. However, finding the one that’s perfect for your body is an elaborate trial and error process. Try each of these methods and stick to the one that works the best for your body. If your pain is not alleviated by these measures, it’s time to see a professional.