Avoid Joint Pain While Working from Home
Recent years have accelerated the trend of punching the clock remotely, but while working from home may have advantages, ergonomic support and regular movement aren’t typical. For many people making the transition to the home office, supportive setups and dedicated exercise may be lacking in keeping our bodies aligned and pain-free. So how do you avoid increased joint pain when working from home? A daily workout routine, resistance training, and thoughtful habits can help.
The Importance of a Workout Routine
Establishing a regular workout routine is essential for maintaining healthy, pain-free joints for many reasons. When you’re working from home, it’s easy to spend too much time sedentary, and a morning workout in advance of your workday can bring necessary blood flow and lubrication to the joints. Also, regularly exercising will help you notice the development of any changes in strength or balance and allow you to seek the support of medical professionals as soon as possible.
Weightlifting for Joint Strength
Exercises that include added weight can be tremendously beneficial when it comes to building strength that prevents increased joint pain when working from home. Calisthenics is simple exercises like squats or pushups that use bodyweight to provide the resistance necessary to build muscle above and below joints, making them more stable. Researchers found that strength training programs can reduce osteoarthritis pain by as much as 35%, making it a preventative and therapeutic addition to a regular workout routine. Which other work-from-home exercises can help to avoid joint pain?
Utilizing a Standing Desk
Standing Desks are fantastic additions to home office spaces, as they allow for working from a seated or standing position. In addition, moving to an upright position multiple times per hour can help distribute weight along the spine’s joints to reduce back pain and ease pressure on achy hip joints.
Sitting on an Exercise Ball
Exercise balls can be inflated to desk chair height, and because of their shape and bounce, sitting on them creates just enough instability to require a deep core engagement that helps stabilize the spine and reduce back pain. Also, bouncing on the ball or shifting sitting positions can redistribute stress on joints in the lower body.
Getting up Every Hour
When working from home, it’s easy to get consumed by daily tasks and spend too much time seated, contributing to joint stiffness and pain. Setting a timer to get up every 20-30 minutes to refresh a drink, stretch your body, or take a quick walk around the yard or block can help avoid joint pain by easing tight muscles.
Work With MAPS for the Support You Need
No matter what changes and challenges you experience, you can rely on the compassionate health care teams at MAPS Centers for Pain Control to make sure you can maneuver them with ease. We are dedicated to providing fast and reliable interventional pain management that is comprehensive and minimally invasive, getting you back to doing the things you love more quickly. Contact us today for more information about how we can help!
