With 45% of Americans telecommuting either all or part of the time, some people may have replaced office furniture with makeshift desks and household chairs – or even a spot working from a sofa or bed.
Such set-ups typically lack the same ergonomic design as a traditional office, which over time can contribute to an array of health issues, including back pain, carpal tunnel syndrome or tendinitis.
In fact, an estimated 50% of U.S. adults are affected by so-called musculoskeletal conditions, with associated treatments for these issues accounting for 10% of annual medical expenses. With that in mind, please see the tips below to help prevent and treat back pain from Dr. Russell Amundson, national senior medical director for UnitedHealthcare.
• Focus on posture. Whether you are now working at the kitchen table or on the couch, focusing on proper posture may help. Make sure you are sitting up straight with your knees at a 90-degree angle, with your shoulders in a straight line over your hips and your ears directly over your shoulders. If you’re working at a computer, adjust the screen height to eye level and consider elevating the keyboard to help keep your hands, wrists and forearms in line and parallel to the floor.
• Stay active. While some people with back pain may be tempted to consider rest, staying active in many cases may be the best option. Low impact activities to consider include walking and swimming, while research indicates that strengthening leg muscles may also prove helpful. You might also try yoga and tai chi, as they’ve been shown to ease moderate to severe back pain. If time is a factor, a brief walk at lunch or going up and down the stairs a few times can help you stay active.
• Consider your options. The American College of Physicians recommends exercise-based therapies first, including nonsurgical options such as physical therapy, chiropractic care and acupuncture. To make access even more convenient, new virtual physical therapy options have emerged, including ones that provide users with on-demand, 24/7 exercise feedback powered by artificial intelligence. These noninvasive options, which in some cases may be included as part of your health benefit plan, may help 95% of people with low back pain recover after 12 weeks.
