How To Avoid Back Pain When Working From Home This Winter?

Back pain is the most common problem faced by people at some point in time. It can happen for various reasons like having an accident, lack of exercise, having a sedentary lifestyle, not sitting in the right posture, age-related problems, or not having the best mattress in your bedroom. Most of the time the back pain is short-term and can be treated at home by taking care of the back and avoiding some mistakes. Read below to know how to avoid back pain this winter: 

Sleep on the Right Mattress

The mattress plays an important role in the quality of sleep which can in turn help in maintaining good overall health. The right mattress provides much-needed comfort and support which helps in getting quality and quantity of sleep. If the mattress does not give the right support to the spine, you may get a quantity of sleep but end up waking with back pain. Hence it is important to sleep on the right mattress so that it cares for your back. 

Factors to Consider when Choosing the Right Mattress

• Support: The mattress support is essential to prevent back pain when the supporting ability gets reduced. The drooping usually starts in the middle portion and that puts the spine in an unnatural position. Over a period of time, the back starts to hurt. Hence choose the mattress with good support.

• Conforming ability: The mattress should conform to the body shape and if it does not there will be gaps that can result in aches and pains. 

• Firmness: The mattress should be of the right firmness, not too hard nor too soft, to prevent back pain. If it is too soft the body sinks and creates pressure points and if it is too firm the mattress pushes the body and causes aches. The firmness of the bed greatly depends on body type. Generally, a medium-soft mattress is recommended for an average body type. 

• Sleeping position: The sleeping position can worsen or reduce the back pain and moreover depending on how you sleep the firmness should be decided as that affects the spine support. Side sleepers should opt for a soft to medium firmness as it allows the hips and shoulders to sink in and reduces pain. Back sleepers would opt for a firm or a medium-firm mattress as the back is in direct contact with the bed. Stomach sleepers should look for a firm mattress to prevent sinking into the mattress. 

Memory Foam Mattress for Back Pain

A memory foam mattress is considered the best for not just those having back pain but also to prevent it in the first place. The reason is that it has some unique properties like its conforming ability and pressure relief which makes it best for the back. Many manufacturers like WakeFit have orthopaedic memory foam mattresses specifically designed for back pain relief. 

Watch out for your Sitting Posture

If sleeping on the wrong mattress is the most common cause of back pain, the next culprit is sitting in the wrong posture. People tend to often slouch in their chairs which puts a lot of pressure on the spine and neck resulting in pain, try these to prevent it:

• If you are seated for long time change positions and sitting surfaces. Choose a standing desk, dining table, or even a kitchen table as a working surface. Changing positions reduces pressure being applied to a particular area. 

• Use a supporting pillow to provide lumbar support and to prevent back pain. 

Exercises for Back Pain

Very few people expected to work from home for as long as this and there is still no clarity about how long this is going to last. Also, most of the people are not equipped to work from home so the end result is body pain especially the back! Here are some exercises that can help strengthen and relieve back pain:

• Dead bug: Sleep on your back with the arms and knees in the air. The knees should be bent at 90 degrees. Slowly lower one leg and the opposite arm to the floor. touch the heel to the floor and the fingers to the ground. Repeat the other side after coming to the original position. This works on the core, spine, and abdominal muscles. 

• Plank: Lie on your stomach and raise your body, use the toes and forearms to lift yourself. Hold in this position for 30 secs to a minute. This will strengthen the core and support the back.

• Child’s pose: It is a common pose in yoga which is used for stretching. Sit on your heels and touch your face to the floor with the arms outstretched. Hold this pose for a minute and it will help the lower back muscles. 

If you are working from home this winter, pay attention to your pain. By doing so you can learn the trigger and make necessary changes. These triggers can be your mattress or mattress protector, your posture, your chair, or even the exercise or lack of it. Once you identify it then you can change the bed or buy accessories to relieve pain.