Do You Have Pain While Working From Home? Discover Five Simple and Practical Ways to Relieve It
Those who think that working in front of the computer and sitting on the couch is wonderful are very wrong. Pain also appears and, to relieve it, experts give some advice.
According to experimental statistics data released by IBGE, the number of people working from home has grown by more than 50% after the Covid pandemic, but the big problem with this modality is that most people do not have the physical and ergonomic structure to sit at home in front of the computer for 8 hours a day.
Physiotherapist and clinical director of the ITC Vertebral de Guarulhos, Bernardo Sampaio believes that one of the main mistakes when working from home is precisely this: not having the environment prepared to welcome it.
“Not having a specific chair or table for work is the biggest problem for this professional. The advice, in this case, is not to stay in the same position for too long, so, if possible, support the lower back with a folded towel,” he explains. “This can help reduce the symptoms of pain in this region and to get up from time to time, if necessary.”
Delimitation of space
Another common mistake is not defining the workspace. Keeping the computer on the sofa or bed may seem comfortable, but in addition to being harmful to your health, it also reduces productivity.
“In addition to causing pain and even possible injury in the future, poor posture reduces concentration. Therefore, it is important that you behave as if you were in the company. Always pay attention to the position of your body throughout the day, with the computer screen at eye level and your hands resting on it,” advises Bernardo.
Bernardo also emphasizes that taking short breaks and moving throughout the day is essential for circulation. In addition to the spine, regions such as the neck, wrists and calves must also be taken into account.
“Stretching these areas from time to time helps a lot to relieve and prevent future pain,” says the specialist.
With this in mind, he has listed some ways to get rid of the pain. Check out:
• Pulses: To relieve this part of the body, what you will need to do are clockwise and counterclockwise rotations on both wrists. You can do these repetitions whenever you start to feel pain or between the end of one task and the beginning of another.
• Arm: Join your hands and extend your arms upwards, keeping your posture upright and your body lifted. Hold this position for 20 seconds and repeat the movement every two hours (or as long as you feel necessary). You can also vary the direction by holding your arms forward at the same time.
• Neck: To move the neck and relieve the tension that we generally exert in this region, the expert’s advice is to start with very gentle movements. Tilt your head for 5 seconds on each side and repeat 5 times. Then do the same back and forth and finally, do the complete rotation movement in both directions, twice for each of them.
• Legs: To reduce all the pressure that your legs are subjected to by staying in the same position for hours, you can do a super discreet exercise: extend one leg until it is straight and bend your knees downward, repeating the movement 10 times on each leg. In the last repetition of the series, leave each of the lower limbs extended for 15 seconds. Also, don’t forget to take a walk around the house every two or three hours to activate the blood circulation.
• Calves: When you are standing for some reason, bring your legs together, stand on your toes, and then return to the starting position. Repeat this 10 to 15 times as often as possible.
“With all these tips, your days at the office will surely become more productive and the pain will be left behind,” he concludes.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
