5 Simple Ways to Alleviate Back Pain When Working From Home

Sitting in a chair for most of your day can begin to take a toll on your back – especially in a home office setup without ergonomic furniture. 

Back pain can cause further issues like a pulled muscle, bad posture, or a slipped disc, all of which can severely impact your ability to function and carry out your everyday activities. 

If you’re experiencing back pain, you should consider these 5 recommendations to alleviate that pain. 

1. Consider Natural Remedies

There are several ways to alleviate back pain through natural remedies. Some of our favorite ones include: 

• CBD. It comes in many different forms (gummies, creams, and capsules, for instance), but the most popular is oil. It’s effective in relieving several types of pain, including chronic and neuropathic pain.
• Wintergreen oil. This natural remedy contains methyl salicylate, which is similar to aspirin. It can increase the risk of bleeding, so speak to a doctor if you are on blood thinners or other medications.
• Eucalyptus oil. This treatment from down under has anti-inflammatory properties. Reducing inflammation may lead to less pain. It can also have an analgesic effect on muscles and joints.

2. Invest in an Ergonomic Chair

After sitting in the same position for a long time, pressure will be placed on your spine. If you spend more than four hours on a chair, you should consider an ergonomic chair. 

These chairs are designed to give the best support for your body. They help with your posture, provide comfort, and minimize back and joint pain.

3. Stretch!

If you don’t already stretch every day, there’s never a bad time to start. Stretching can help in many ways, like balance, range of motion, and flexibility. Stretching at least two or three times a week can help loosen any tight muscles and increase blood flow.  

Relieve back pain by doing stretches like knees to chest, pelvic tilt, and cat-cow. If you experience stiffness, limited movement, and tension in your back, it can become more and more painful if you don’t keep ligaments and muscles flexible. 

4. Take Breaks 

These breaks don’t have to be long or require you to leave your workplace. You can simply take breaks by standing up for a while. 

Set a reminder to stand up every hour or so. If you have time during your break, go for a walk around your neighborhood. If not, you can even walk around your home. 

Taking a break while working is beneficial in many ways. It can get you to refocus after sitting in front of a screen all day and it’s good to give your eyes a break. 

5. Practice Self-Care

Listen to your body and what it’s trying to tell you. Self-care can come in many ways, like resting, applying heat or ice to affected areas, walking, or exercising. 

Some studies show hot baths are beneficial for pain relief. If you’re drawing a hot bath, add some Epson salt! The magnesium in Epsom salt helps relax you and your muscles. 

You could also try a self-massage. Apply pressure to your painful areas or invest in a foam roller. Don’t forget to get the necessary amount of sleep to help with the healing and your mood.

Final Thoughts

Persistent back pain can seriously hamper your ability to live your life to the fullest. Incorporating intentional back care into your work-from-home lifestyle can do a lot to ease those symptoms and improve your quality of life.

If you find that none of these seem to help or your pain becomes more, you may have a more serious issue than a tense back or muscle knots. It may be time to visit your primary doctor or a chiropractor.