Back pain: Top tips to prevent achey muscles from sitting at a desk – and pain relief

A comfortable workspace is imperative as more people are told to work from home (majorly influenced by the coronavirus pandemic). Back pain is one concern while slouching in a chair, but what can you do about it? And what other issues can arise from poor posture?

In a nutshell, the Mayo Clinic advises three key points to making sure you’re not putting unnecessary strain on your joints.

Firstly, the computer monitor needs to be at “arm’s length away” from you; secondly, the wrists must be straight, while the hands are “at or below elbow level”.

Thirdly, adjust the chair height so “knees are about level with hips”; in order to do this, investing in an adjustable chair is paramount.

As for the computer monitor – whether it’s a desktop or laptop, “the top of the screen should be at or slightly below your keyboard”.

“If you wear bifocals, lower the monitor an additional one to two inches for more comfortable viewing,” added the Mayo Clinic.

In order to get the right equipment for safe working, it may come at a price and you’ll need the space.

However, do enquire with your company if they can provide the equipment you need.

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Improve back pain
While you sort out ergonomics, there are techniques you can employ now to manage any back pain you currently may have.

Medical News Today encourages people with back pain to do “a short walk” to alleviate the pain.

Exercise can loosen tense muscles and release endorphins – the body’s natural painkillers.

For stiff and achey muscles, a heating pad can provide much-needed relief from the pain.

The child’s pose is achieved by sitting on the heels with knees hip-width apart, leaning forward to place the head to the floor, and stretching the arms out in front of you.

Pain-relief cream is an additional solution to back pain, with CBD (cannabidiol) balms available to buy in the UK.

Derived from a hemp plant, Harvard Health clarified that CBD does not create a “high”.

Instead, it can address “chronic pain” by lowering levels of inflammation in the body.

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