Is staying at home causing a pain in your back?

According to the Office of Disease Prevention and Health Promotion, 80% of Americans will experience low back pain (LBP) in their lifetime. It is estimated that each year:

• 15-20% of the population develop acute back pain
• 2-8% have chronic back pain (pain that lasts more than 3 months)
• 3-4% of the population is temporarily disabled due to back pain
• 1% of the working-age population is disabled completely and permanently as a result of LBP

It is estimated that Americans spend at least $50 billion each year to treat LBP. It is the second leading cause of lost work time after the common cold, third most common reason to undergo a surgical procedure, and the fifth most frequent cause of hospitalization.

Millions of people are forced to work from home due to this pandemic. If individuals don’t have the proper desk setup to work on, it can lead to poor postures, which can lead to pain throughout the body. A sedentary lifestyle in general can lead to muscle and joint stiffness and pain. 

Tips For Home

Some simple exercises and stretches to help improve your posture include: 

• Chin tucks: Stand or sit straight and stare straight forward. Breathe out and tuck your chin back, as if to create a double chin. Hold position for 10 seconds and repeat 10 times.

• Shoulder squeezes:  Stand or sit straight. Breathe out and squeeze your shoulder blades together for 10 seconds, being careful not to arch back too much. Repeat 10 times

• Wall angels: stand with your back against a wall or doorway and form a “W” with your arms. Slide your arms up and down the wall as if to create a snow angel while keeping your arm in contact with the wall/door. Repeat 10 times

• Doorway stretch: stand in doorway. Place your arms on door frame so that your arms are bent at a 90 degree angle. Step one leg forward and lean your body weight forward until you feel a stretch in your chest. Hold stretch for 30 seconds

Many of us are unable to go to the gym right now to exercise, but there is no excuse! If you are able to go outside, make sure you adhere to physical distancing when going for walks. 

There are many exercises and stretches we can do without needing to set foot outside. Yoga is a great way to work on flexibility and there are many free yoga apps or videos you can find online. All you need is a yoga mat and a clear floor space. https://www.goodhousekeeping.com/health-products/g26950282/best-yoga-apps/

If you require a yoga program more specific to pelvic health, this is a good resource: https://yourpaceyoga.com/

In addition to yoga, there are many types of exercise apps or videos that are free or for purchase. Here is a link to some examples: https://www.self.com/gallery/free-fitness-apps-home-workouts

Use ice or heat on the affected areas for temporary relief. Warm baths or showers can also be very helpful.

If your back pain gets worse or doesn’t resolve, you may need to seek guidance from a physical therapist to give you a more individualized home program.