You’re in quarantine, working from home, social distancing and you haven’t been able to make a chiropractic appointment in months.
Here are some tips and suggestions for what you can do in order to maintain back fitness while unable to see your chiropractor.
1: Pay Attention to How You’re Sitting
With the importance of staying at home during Covid-19 many are probably spending more time sitting than they are used too. Working from home, entertaining yourself at home and generally not going out may be causing some issues with your back fitness.
Hence proper sitting posture can make all the difference because if you have to sit, you may as well do it right.
Some simple tips are to keep your feet planted flat on either the floor or a foot rest. Try to look as straight forward as possible. Keep as much of your back in contact with the back of the chair as possible. Try to take at least a 10 minute break for every hour or so of sitting.
2: Get Better Seating
If you are working from home and your job requires a great deal of sitting, consider the friendliness of your seating on your spine. Get an ab-ball to sit on, this can help maintain both core fitness and back health. Get a proper office chair, especially if you didn’t spend much time sitting and working in front of a computer before being forced to work from home.
3: Get Some Exercise
Regular gym goers are probably especially hurt by being unable to use the facilities they are used to.
Regardless, it is important that you develop an at-home health routine to maintain both regular and back fitness. Some suggestions are guided YouTube workouts, developing a muscle activation routine prior to strenuous activity, and ensuring that the activity you are getting includes your back, legs and glutes.
4: Sleep Hygiene
Sleep habits can be very important in maintaining proper back fitness and at no time is this more important than now when you can’t visit your chiropractor.
A good night's sleep can affect how your body treats your muscles for the rest of the day and poor sleep and poor sleep positions will catch up and take their toll.
Some basic tips include making sure your neck isn’t at too sharp an angle, sticking a pillow between your knees and trying to sleep on your side or back if you don’t already.
More information can be found in our article “How Head Position During Sleep Can Affect Neck Health”.
Hopefully we’ve been able to provide you with some good coping strategies that can keep you going until the next time you can see your chiropractor and perhaps assist you in maintaining better overall back health.
Benefit Chiropractic & Wellness offers chiropractic health care, acupuncture, and massage therapy in order to enable patients to live a healthy and happy lifestyle that is both pain and symptom free.
If you have any questions about this article or would like to make an appointment with one of the medical professionals at Benefit Chiropractic & Wellness, please call (604) 534-7451 or email info@benefitchiropractic.ca
Sources:
https://www.medicalnewstoday.com/articles/321863 https://www.benefitchiropractic.ca/blog/how-head-position-during-sleep-can-affect-neck-health
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