INTERVIEW HIGHLIGHTS:
Possible reasons for increases in pandemic back pain
There are a lot of factors, but one is a great reduction in the number of people that are making it to the gym.
Also, the ergonomics of the workspace are vital to preventing a lot of the aches and pains I'm seeing: The chairs you use, how high your computer screen is. When people work from home, a lot of times we neglect that and sit on the couch or on our bed looking at our laptop to get our work done.
Tips for a better home workspace:
- You want to have a normal high desk.
- Invest in a good chair with lumbar support. There are some relatively cheap options out there, but you can even take a rolled-up towel or a throw pillow and just place it right behind your low back to give that lumbar support that many desk chairs have.
- Set up your computer screen where it's eye level. You're looking straight ahead, not up or down or side to side.
- If you sit in any one position for usually more than about two hours, your back is going to get very stiff and very sore. And so the set-to-stand desk where you just change positions every 45 minutes to an hour is a worthy investment as well.
Good posture is important
If the workspace isn’t set up correctly, then a lot of times folks are kind of hunched over. Having that nice sway in the back, some good lumbar support, and sitting up tall - not with your shoulders hunched over and leaning on your elbows the whole time - plays a huge role.
Lifestyle factors
They play a big role in your spine health:
- Aerobic exercise or light weightlifting-type exercise is incredibly important. I encourage all my patients – even if it's just getting out and walking for 15 minutes in the morning and 15 minutes in the evening - to get out and get moving and get some vitamin D. It’s incredibly important.
- I've also seen patients, who had a no smoking policy at the office, find they smoke much more frequently at home. We know people who smoke in general have more back pain than people that don't smoke. So smoking cessation is incredibly important.
- We also know that through the pandemic, people are eating a lot more, and we know that for every pound of weight that you lose, that removes five pounds of force off of your spine. So you can imagine losing just 10 pounds is 50 pounds of stress or force taken off of your spine.
- There have been studies that have been done that show that yoga and pilates are just as good as spine-specific physical therapy at keeping your back healthy, and that goes to show you just what an essential role your core strength and your flexibility play in your spine.
So if you begin to experience some kind of back pain?
There are certainly some red flags for seeking medical care immediately:
- If you have significant weakness in your legs or in your arms,
- Or if you have such severe pain that you can't work, you can't sleep in.
- But for the common backache, over-the-counter anti-inflammatories and a stretching routine or a home yoga routine can be very effective.
RESOURCES:
When Working from Home, Keep Your Back in Mind
"Pandemic posture" hurting your back? You can fix it!
Working from home during Covid is causing more back and neck pain — here’s how to find relief
Back pain: An aftermath of Covid-19 pandemic? A Malta perspective
Interview highlights were lightly edited for clarity.
Got a tip? Email Sam Baker at sbaker@kera.org. You can follow Sam on Twitter @srbkera.
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