How to Work from Home and Stay Pain-Free During Quarantine

The pandemic has forced many people to change their lifestyles drastically. It has been hard for those with chronic diseases, particularly those who suffer from chronic pain. According to the joint statement of the American Society of Regional Anesthesia and Pain Medicine (ASRA) and the European Society of Regional Anesthesia and Pain Therapy (ESRA), chronic pain patients are at an increased risk of contracting Coronavirus. For this reason, both recommend suspending any elective procedures for the time being. As such, it would be best to reserve in-patient consultations in pain centers to help in overcoming pain. Best to check with your healthcare provider about the protocol to follow if there is a need to come for an in-patient check-up. 

In the meantime, here are some tips to help you stay pain-free for the duration of the quarantine period as you transition to working from home. 

How to Work from Home and Stay Pain-Free During Quarantine

Set Up Your Workstation

Since you are going to spend most of your days in your home office, you will want to invest in an ergonomic workstation. Have a good chair that ensures that you maintain the proper posture. If you have the budget, it would be good to get a standing table that you can adjust every hour or so. This way, you never have to spend too many hours sitting on your chair, which could cause unbearable lower back and neck pain. 

Take Regular Breaks

While it’s good to be engrossed in your work, make sure that you take hourly breaks in between. Set the alarm so you don’t forget. Sometimes, you will only feel the back pain once you change your position. Prevent this by moving your body. While on a break, do little stretches that can help you loosen your muscles and prevent any pain from worsening. 

Include Workouts in Your Schedule

Working from home does not excuse you from taking care of your health. Make sure that you remain active by incorporating a workout routine into your schedule. It’s best to do it before you begin working. The release of endorphins from your workout can help you improve your mood and productivity, so it is easier for you to take on the tasks of the day. Never drop your healthy habits simply because you cannot go to the gym. There are tons of exercises that you can do at home. You can watch YouTube videos or even download a workout app. 

Limit Snacking

One of the dangers of working from home is the temptation of eating as many snacks as you want. Remember, you need to watch out for any weight gain as it can exacerbate your pain symptoms. If you need to snack, shift to healthier ones like fruits and vegetables. Reduce snacking by following a balanced diet, so you don’t get hungry quickly. 

Practice Social Distancing

Being in quarantine does not mean that you cannot go out of your home. Check if your city has any laws about going out. If none, you can take leisurely walks outside. Just make sure that you keep your distance from other people. If there are local laws that say you cannot go out of your home, then your backyard is the ideal place to do your stretches and other exercises. However, if you have any symptoms, it would be best to stay inside your home and contact your doctor about the next steps. 

The global pandemic has made it particularly challenging for patients with existing conditions to manage their symptoms. For chronic pain patients, this means limiting activities that can aggravate their pain. Now there is a need for everyone to boost their immune system to combat diseases effectively. 

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