Video calls at the dining table, answering emails on the couch and sorting documents on the floor - who hasn't been there? Due to the coronavirus pandemic, the home office has become indispensable.
However, not everyone who works from home has an appropriately furnished office with a suitable desk and desk chair to prevent back and neck tension. Instead, the exact opposite is the case and unsuitable workstations lead to increased tension.
We have put together some simple tips for you to combat back pain when working from home.
6 tips for back-friendly working from home
Sitting
Try to move and sit dynamically. We often stay in the same position for too long. Therefore, change your sitting position several times an hour by bending forwards, backwards and sideways. And it's best if you get up every 20 minutes and move around briefly or walk back and forth around the room. This relieves the strain on your muscles, back and spine. Exercise balls or ergonomic chairs can support dynamic sitting.
Phone calls
Try to keep moving while talking on the phone - whether standing or walking, the change of posture loosens the muscles and relaxes the back.
Height of the screen
To prevent tension in the neck, it is advisable to position the screen so that the top line is at eye level. This prevents the upper body from bending too far forward or slouching. A height-adjustable desk can be useful here.
Straight posture
Sitting at the right angle is important for a straight posture. It is therefore important to adjust the desk chair and desk to your height. The following sitting position is ideal: upper and lower legs form a right angle, a forward tilted pelvis is particularly back-friendly. Depending on the desk chair, you can tilt the seat or sit on a wedge cushion.
Ergonomic work aids
Ergonomic work aids such as a headset, ergonomic mice or keyboards help to prevent cramping while working. A height-adjustable desk is also a great advantage.
Breaks
Make sure you take regular breaks and stretch your legs briefly, stretch or take a few steps.
Have back pain treated
If your back problems do not disappear on their own, we can also support you in our practice. We have developed a concept in our practice that is used specifically for back pain patients.
Our concept is based on the following points:
Acute back pain patients
In acute back pain patients, e.g. with a diagnosis of a slipped disc, the first step is to try to reduce the acute back pain by injecting the slipped disc. The injection is a mixture of homeopathic and medicinal pharmaceutical substances.
Accompanying the patient during the acute phase until the pain is reduced. At the same time, a diagnosis is made and a customized training plan is drawn up, which is individually tailored to the patient. For this purpose, the patient is accompanied by our orthopaedic surgeon Mr. Assad on the one hand and by other specialist physiotherapy staff on the other. We work closely with the physiotherapy practices and constantly instruct them until the acute phase is over.
In the post-acute phase (after the acute phase), we work with patients to avoid such pain in the future by developing a plan for the muscular development of the back and monitoring it at regular intervals.
Routine examination or health check-up
- Computer-based analysis of the spine allows a radiation-free back scan and we obtain information about the position of the individual spinal segments, posture, movement and muscular stability of the back.
- The analysis compares all the individual analyses with the empirical norm values of healthy people of the same age and sex.
- Transparent patient information in the form of a 3D representation of the spine and simple, easy-to-understand graphics as well as precise data on the geometry of the spine to document the success of the treatment.
- Identification of possible abnormalities through in-depth analysis of posture, mobility and muscular stability.
- Generation of relevant clinical data for the development of an individual, structured and successful therapy plan for the prevention of back pain and optimization of treatment success.
- the patient understands his goals and sees the success, which increases his motivation
We are happy to answer any questions you may have on the subject of backs.
You can reach us by telephone on 07221-973710 or by email at info-bb@drkoenig.com
