How To Avoid Aches And Pain While Working From Home

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> #### "The Fittest Of The fittest Shall Survive." One of the key things to fitness is a healthy spine and back. Without a good spine and a strong healthy back, we're going nowhere. That's one of the reasons why I am an advocate for Chiropractic and Spinal Health. __________________________________________________________________ We spend most of our days looking at screens, whether our phones, laptops, or computer monitors. Blogging and putting together substantial articles, requires an investment of our time, and we spend extended periods accomplishing them. As we're working (especially from home), we need to be vigilant of our posture and habits to ensure that we are properly aligned at all times, and also that we remain active at regular and frequent intervals. __________________________________________________________________ Hence the reason I've decided to share a simple method that can be easily implemented to improve your experience and help you to alleviate pain and aches while working from home. #### An Elevation of Your Screen / Monitor

One of the most common places we might find ourselves working from is our dining table. For me, it's my choice because I can look out straight at the sea while sitting at my dining table...but that's just my luck. Some key things to look out for and adjust are: - shoulders, - the neck, - eyes, - elbows, - feet, - backs and core There are many different styles of Chiropractic Care and Practices, and with the expert advice of my personal chiropractor and former employer, Thomas Jeppessen, from [Health On Hand Chiropractic Clinics in Leicester, UK](www.healthonhand.com), I've adopted this adjustment which works amazing. What I really like and find most beneficial about Thomas' style of chiropractic care, is his muscle work and aftercare tips he gives to clients to educate them with simple, easy tips to improve their lifestyle for longevity. On the other hand, I'm only a certified physiotherapy assistant, and a former chiropractic assistant, but I'll always be finicky about protecting my shoulders, neck and back, because these are my stress areas, and I've suffered tremendous pain in the past due to accidents, negligence and ignorance. Also, one of my goals is to promote exercises and healthy habits through simple actions to reduce and eliminate pain, improve mobility, and to prevent future disabilities. (I was pleased with myself for setting up this elevation on my desk, before I got the idea and affirmation/approval plus video demonstration from my chiropractor.) __________________________________________________________________ #### I've been guilty of sitting like a turtle, have you been too? There's a common tendency for us to sit like "turtles" i.e. by sinking our necks into our shoulder blades and sticking our necks out to look up at the screen (as is demonstrated by my Chiropractor in the video link below). This can cause damage to the cervical region of the spine (the 7 vertebrae starting at the neck and moving down the mid back. Referred to as C1 - C7, known as the atlas that supports the skull, and C2 is the axis which allows the skull to rotate. Also, sitting in this "turtle-like" posture causes tension, tightness and knots in the shoulders, resulting in pain that could travel down to the ribs and eventually to the lower back. Headaches are also common symptoms from this practice. __________________________________________________________________ It's highly recommended that you add a few items such as: - an elevation of some sort for the monitor - an additional portable keyboard and mouse - a pillow, cushion, or towel - a foot stool (optional) Here's a concise explanation and demonstration from my reputable Chiropractor, Thomas Jeppessen in the attached video, showing the steps, and a cheap alternative to the extra folding table I'm using here. https://3speak.co/watch?v=millycf1976/itcpzcbb [Video](https://3speak.co/watch?v=millycf1976/itcpzcbb&utm_source=studio&jwsource=cl) _________________________________________________________________ > #### "I truly Believe" #### Relaxed, Squared Shoulders

- Is important to avoid a rounded back and shoulders. Open shoulders assist with proper breathing which increases energy levels. - It increases strength and avoids ligament and joint injuries. - This erect posture offers better support especially for ladies with excessive cushioning on the chest area. ________________________________________________________________ #### Screen is at eye-level, whether you're looking at the top, middle, or bottom of the screen.

- Helps to alleviate stress and strain on the shoulders - Helps to develop a longer and stronger neck. _________________________________________________________________ #### Mobility in the Neck

- It's very important to take care in how we move our necks. - If we swing/turn our necks in a rapid way while in a bad posture, we can easily pinch a nerve, which can cause a nagging pain for a few days, until the pain subsides. - Turning the neck from side to side is great as it helps to reduce stiffness. (it's better to turn it slowly than to roll in a fast motion). _________________________________________________________________ #### Supporting The Elbow Helps to prevent injuries

- I like that I'm able to rest my hand comfortably while typing or working as it helps to prevent tennis elbow - overworking and overuse of the hand, arms, and wrists, which ultimately will cause pain and inflammation in the elbow joint or repetitive strain injury in my wrist.

- Proper alignment & posture when sitting, will prevent Golfer's Elbow - when we overuse and strain the fingers, and wrist, which cause damage to the surrounding tendons. This will overtime lead to difficulty and severe discomfort, straightening and bending of the elbow.

- I can write and type freely, and still have space for movement so I don't feel too confined.

- When you are comfortable, you tend to feel less stress and anxiety.

- I like to relax and keep calm listening to music while I'm working at home. > #### "One good thing about music, is when it hit you, you feel no pain."

______________________________________________________ #### Added support for better posture - I even go further and add a foot stool. This gives me added support for my core and helps reduce my habit of curving my lower back in and pushing my stomach out. When my knees are higher, I engage my core more. (I'm on the shorter side in height :)

__________________________________________________________________ At the end of, say, compiling a blog, when I press "Publish" I always feel a sense of accomplishment :) and I immediately do some form of physical activity.

All the additional support suggested could have a big impact on: - helping to alleviate aches and pains, - lowering your chances of developing weak bones, and - could help to delay the natural inevitable degeneration of the spine. #### Some Additional Tips For Good Back And Spinal Health - take short breaks every 20 to 30 minutes in-between sitting down to do something like drinking water, a toilet break, watering of plants, dance, anything... - do regular stretches of the sides, neck and lower back, - and exercises like shoulder rolls to keep the shoulders engaged and active, - go outdoor for a little sunlight and fresh air, - take opportunities to rest your eyes from the screen, > #### "Wake up and Live." Doing little exercises and trying not to remain inactive for long periods will promote circulation of blood in order to enhance soft tissue healing and increased metabolic state. Little exercises and activities also increases postural balance, joint function and improves overall movement, mobility and this helps to keep you motivated. > #### "Forget how much it hurts and try again" NO ACHES, NO PAIN!!😉 Thank you for your time folks. Stay safe and healthy! __________________________________________________________________ P.S. Vitamin D also plays an important part in muscle function and has anti-inflammatory effects, so it's recommended for helping to relieve joint pain and body aches. **All applicable quotes from my playlist todayare inspirational [Bob Marley Lines✊](https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwjBrIrh6OLtAhXHGaYKHV36DbAQFjAMegQIIxAC&url=https%3A%2F%2Fwww.goalcast.com%2F2018%2F03%2F27%2Fbob-marley-quotes%2F&usg=AOvVaw1NwP7IM_wFydvEckqoowYb)**
Originally posted here: https://hive.blog/hive-120078/@millycf1976/how-to-avoid-aches-and-pain-while-working-from-home