Low back pain (LBP) is one of the most common health problems worldwide, according to data by slot gacor. The prevalence of low back pain in the community is from 1.4% to 20%. It is estimated that 15% to 20% of adults have back pain during a single year, and 50% to 80% of these populations experience at least one episode of back pain during their lifetime. The prevalence of low back pain is increasing with age. Low back pain is also one of the causes of disability, especially among the adult working population, and the pain caused by low back pain decreases productivity.
There is virtually no agreement among researchers regarding the definition of LBP, but we can categorize it as acute or chronic based on how long it lasts. The most common cause of LBP is mechanical, which means there is a disruption in the way the components of the back fit together and move, for example, sprains, arthritis, osteoporosis, and pregnancy. The risk factors of LBP include age, weight gain, fitness level, job-related factors, mental health factors, genetics, and smoking.
As we strive to survive during this pandemic, most offices and schools recommend that workers and students stay home to slow the spread of COVID-19. Most of our home setting doesn’t accommodate an ergonomic design for maintaining good posture while working or studying at home. An ergonomic-related injury such as muscle sprain leads to different ranges of disorders, from low back pain to computer vision syndrome.
You don’t need to buy new stuff or redesign your space to prevent this back pain. You need to adjust it, and here are five strategies to help with lower back pain while working or studying from home.
First, you must pick a chair with height adjustment to facilitate good posture. This chair should support the lower back. If you don’t have a height-adjusted chair, use a cushion, and don’t forget to maintain the position of knees, elbows, and feet in the most natural place to avoid muscle sprain.
The next thing you can do is keep your laptop at eye level. You can use a shoebox or anything stable to provide this setting. Don’t look down on the screen, and don’t set the angle of your screen which forces you to twist your neck.
Moving your body every 30-45 minutes is the next option. You can move around, stretch, and change position. These movements will shift the strain between intervertebral discs.
You could limit the time you do your job on the bed. If you lie down, you can’t achieve the optimal position for screen viewing. Crossing or extending your legs horizontally will cause muscle sprain because your feet are too long.
The last one is to exercise. Exercising will strengthen your muscles, especially with core workouts and bodyweight exercises. The principle is that the more you put yourself in a neutral position, the less likely it will cause an injury and, of course, slot88.
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