Exercises that help with chronic pain while working from home
It may be challenging to work from home if you suffer from chronic pain. Without ergonomic office setups or a physical therapist’s access, the body can start to get ache. The CDC reports chronic pain affects about 50 million people above the age of 18 in the United States. This pain will restrict movement and everyday tasks and cause anxiety and depression.
Here are a few exercises you can perform at home to support yourself if you are dealing with chronic pain.
Listening to your body is vital if you are feeling discomfort when operating from home. For example, if you have a migraine, take a break from working, and rest your eyes.. Boleslav Kosharskyy, MD, a New York City Interventional Pain Management Doctor says he sees the majority of patients suffering from neck pain and lower back pain in addition to headaches. You can do many simple stretches and workouts to hit these body parts at home, so you don’t need any gear. Here are some examples which are recommended by Kosharsky.
- First, get up, drop your chin to the chest and hold it for ten seconds. Then lift your chin, tilt back your head and look up at the ceiling. Hold for ten seconds on that position. Perform three repetitions.
- You will then extend the neck side by side, rather than front and back. Turn your head to one side, while you’re still looking forward. Keep on for 10 seconds, then switch sides. Do three of these reps, again.
- Third, swing your neck and head up and look over your right ear. Hold on for 10 seconds, and do the same on the left. Run three times.
Try an extended version of this stretch if you find such stretches too easy and want something more challenging that will bring more relaxation. If stretches and exercises don’t seize to help, you can opt for chiropractic neck pain treatment in Singapore.
- Lie down on your mattress with your head hanging over the edge. Then raise your head and down slowly to further strengthen the same neck muscles, as opposed to merely lowering your chin to your chest and then looking down while standing up.
- When extending your neck side by side, lowering your head down to your ear, you can lower the opposite ear by reaching either hand for an even longer stretch that you can reach past your neck and into the top of your chest.
This improved version will bring longer-lasting relaxation, as it offers a
deeper stretch and can further improve muscle strength, according to Kosharskyy. If you do these exercises, and you experience pain or discomfort, please quit the exercise. Comfort is key, and pain is a sign that this advanced stretch is not comfortable enough for you.