As the world continues to adapt to the changes brought about by COVID-19, many of us have experienced a shift in our work environments. Remote work, once a luxury for some, has now become the norm for many. While it has brought about numerous benefits, such as an improved work-life balance and the opportunity to wear pajamas to meetings, it has also led to changes in our daily habits. These changes can affect our physical health, particularly when it comes to back pain and overall wellness.
In this blog, we will explore how our daily routines have evolved, impacting our physical activity levels and share top tips to prevent back pain and promote wellness in the workplace. We will also refer to the Chartered Society of Physiotherapy’s “Back Pain Myth Busters” for valuable insights.
How Our Habits Changed During COVID-19
The pandemic brought about a seismic shift in the way we work. Many of us transitioned from traditional office settings to working from home. This transition had several notable effects on our daily routines:
1. Reduced Physical Activity
One of the most significant changes has been the reduction in physical activity. Our daily routines once involved walking to meetings, interacting with colleagues face-to-face, and navigating the office environment. These activities not only encouraged movement but also provided opportunities for small breaks throughout the day. Working from home may have resulted in a more sedentary lifestyle.
2. Altered Ergonomics
Working from home often meant adapting to makeshift workstations. This could lead to improper ergonomics, as we might be using non-office furniture for long hours, which can put additional strain on our bodies, especially our backs.
3. Increased Stress
The blurred lines between work and home life can lead to higher stress levels. Increased stress can contribute to muscle tension and even exacerbate existing back pain issues.
Top Tips to Prevent Back Pain and Promote Wellness
1. Prioritise Ergonomics
You don’t necessarily need to invest in an ergonomic chair and a fancy sit to stand desk. Small adjustments can go a long way. For example – have you ever thought about placing your laptop on the ironing board and working in a standing position for 20-30minutes? You should remember ‘Your next posture is your best posture’ so take regular breaks to stretch and change your position as often as possible.
2. Stay Active
Integrate physical activity into your daily routine. Schedule short walks or stretching sessions throughout the day. Incorporate strength training and flexibility exercises into your weekly routine to support your back and overall health. At Whitson Wellness we offer online classes during the day for the retired professional but also in the evening ‘after work hours’ for those who feel they ‘don’t have the time’ we take that excuse away from you!
3. Manage Stress
Practice stress management techniques such as deep breathing, meditation, or yoga. Set clear boundaries for work hours and personal time to reduce stress and improve your work-life balance. If you need pointing in the right direction for a Personal trainer, Yoga teacher or Pilates teacher – please reach out I know a lot of highly recommended professionals.
4. Maintain a Healthy Diet
A balanced diet with adequate nutrients supports overall wellness and can reduce inflammation that contributes to back pain. Stay hydrated and choose anti-inflammatory foods like fruits, vegetables, and lean proteins.
5. Stay Connected
While you may not have the opportunity to walk to a colleague’s desk, make an effort to stay connected with colleagues. Video calls and virtual meetings can still provide interaction and help reduce feelings of isolation.
6. Seek Professional Help
If you’re experiencing persistent back pain, don’t hesitate to consult a Physiotherapist. We can provide tailored exercises, therapies, and advice to address your specific needs. If you are local to Amersham/Buckinghamshire we can arrange a face to face appointment or if you live further away we can provide an online consultation.
The Chartered Society of Physiotherapy Back Pain Myth Busters
The Chartered Society of Physiotherapy offers valuable insights into common misconceptions about back pain. Here are some key takeaways:
- Myth 1: Rest is the best treatment for back pain. WRONG: In reality, staying active and maintaining good posture can be more effective.
- Myth 2: Pain means you’re causing harm. WRONG: Most back pain is not a sign of damage but rather an indication of muscle or joint strain. It’s crucial to stay active and manage pain appropriately.
- Myth 3: You need a scan or test for back pain. WRONG: Most cases of back pain don’t require imaging or tests. A thorough assessment by a Physiotherapist can often provide the necessary insights for treatment.
In conclusion, as we adapt to remote work, it’s essential to remain mindful of the impact on our physical health. By implementing the tips mentioned above and understanding the “Back Pain Myth Busters” we can better prevent back pain, promote wellness, and avoid burnout in our new workplace environments.
If you require any further support I am here to support your journey towards better health and wellbeing, after all its in the clinics name!!
Matthew Whitson (BSc, MSc, MHCPC, MCSP)
Owner/Physiotherapist at Whitson Wellness
Address:
The Fit Club, 16 Woodside Road, Amersham, HP6 6AJ
Clinic contact:
T: 01494 935925 or Watsapp/message: 07969 253257
Email: info@whitsonwellness.com