Things You Can Do To Help Ease Body and Joint Pain
Since the COVID-19 pandemic hit, more and more people stayed home and binge-watched Netflix.
Watching TV for hours can weaken and tighten muscles, making your back, shoulder, and neck to stiff. The inactivity and staying on the couch all day can lead to body and joint pain if you are not careful.
People now work from home, which means hours of sitting in front of a desktop.
Others keep an incorrect posture working from the bedroom instead of using a desk and chair.
It is common for people who are on lockdown to exercise less, eat unhealthy food, and consume more alcohol while on lockdown. The new normal has caused plenty to lose track with workout routines, outdoor activities.
This situation has impacted the mental and physical well-being of people. The often complaint we hear is experiencing body pain and they don’t know how to deal with it.
How To Deal With Body Pain At Home
Working from home has been the norm since lockdowns were enforced due to the coronavirus. It has been a better experience for some since you don’t have to brave the rush hour traffic and wear comfy clothes from your waist down while working.
The problem is, due to limited activity, neck, back, and shoulder pain can come up. Sitting for long periods can cause body pain, especially if you are sitting in the wrong position. Let’s face it, the sofa or the couch is not part of your usual workspace, and at home, it beckons more than it should.
The good news is there are a few simple stretches you can perform to ease the pain.
- When working from home, the correct posture is key to easing body pain.
- Sitting on a desk to work sometimes leads to slouching after a few hours.
- We can also end up hunched over working on our laptops at times.
- Maintaining the proper posture and moving your muscles daily can go a long way in relieving body pain.
- You don’t need expensive gym equipment to perform these targeted stretches for body pain relief.
Tips on How To Alleviate Body Pain Due To Inactivity
Taking a break and moving around can help solve your body pain problems. Getting up and moving every two hours can be beneficial to both your body and mind.
Back Pain Relief
Reaching for the top of your doorway can give you a full-body stretch that can relieve the stress on your back and shoulders. Cobra extensions are also an excellent way to reduce the pressure on your back, especially if you’ve been sitting down for a while. All you need to do is stand upright with your feet shoulder-width apart and put your hands on your back for support.
With your legs straight, lean back as far as you can go. Stretching your glutes can also help relieve lower back pain.
To remove the tightness, you can lie on your back with your knees bent. Next, you cross the foot of the leg you are stretching over your other leg. Place one hand on top of your stretching knee and the other on your ankle and pull your knee slowly to your opposite shoulder. You should feel a stretch in your glutes and hold this position for 30 seconds.
Neck Pain Exercises
When dealing with neck pain, exercises should be slow and careful. Sharp movements can make your neck pain worse than before.
You begin by straightening your back and lowering your neck to your chest, and hold. Relax and slowly move your head back to face the roof.
Next, you should tilt your head gently towards your right shoulder, aim to touch your shoulder with your ear, and hold for a few seconds. Repeat on the other side.
To improve your posture, try scapular retraction exercises, it can help. Stand up and get your arms rotated outward like wings. Then pull your arms downward gradually with your shoulder blades back and hold the position for 10 seconds.
Rest and repeat ten times.
Shoulder Pain Solution
It is common for people to have shoulder pain due to stress. Our shoulders also tend to hunch forward when we slouch so they become stiff after a while. Shoulder shrugs are a simple way to strengthen your shoulders and upper arms.
Begin by standing up with your feet shoulder-width apart, with arms at the side and knees slightly bent. As you inhale, bring your shoulders up towards your ears slowly, then lower them as you breathe out. Do this for three sets with ten repetitions.
Is It Time To Seek Professional Help For Body Pains?
Millions of Americans are less physically active due to COVID-19 lockdowns. Walking and moving around in the office has been changed to endless hours spent hunched over a laptop without leaving the room. When home remedies for your body and joint pain don’t work anymore and cannot function normally, you should consider getting professional help.
The pandemic may have affected your schedule to have surgery. Now almost all orthopedic centers have resumed normal activities. This could be the best time for you to schedule your long-awaited procedure.
At All-Pro Orthopedics, we specialize in dealing with all kinds of body and joint pains. We have experience and expertise in Sports Medicine, Knee Surgery, Hip Replacement, Shoulder Replacement, and Orthopedic Surgery.
Please request an appointment with us today and say goodbye to that nagging body pain.