When you’re working from home for hours on end, it’s not uncommon to feel physical strains and aches all over. A tense neck, tight shoulders, and a throbbing lower back–these are all symptoms of back pain you probably wish would go away soon.
While a good massage can help, you might also be looking for DIY pain relief. The good news is many gadgets can alleviate your aching back. But before doing home care, it’s best to consult a doctor for any injuries or health concerns. Apps like mWell offer 24/7 online consultations with doctors, so you can pinpoint your discomfort and get the right treatment.
Once you’ve ensured everything is in order, you can invest in tools and even smart gadgets to manage your back pain. Here are some devices that can ease your aching back.
Foam rollers
From Therabody Official Website
Foam rollers are tools you can use for self-massage. These are easy to use–just lay on it and use your body weight and arms to roll back and forth slowly, applying pressure to your back muscles. This movement stretches the muscles helping reduce tension and providing pain relief. You can also use this on your whole body!
You can buy a quality foam roller like the Triggerpoint Grid Foam Roller from sporting goods stores and use an app like Foam Rolling (iOS) and Foam Roller (Google Play Store) to guide you through various exercises. Or you can take it further by investing in the Theragun Wave Roller, a smart device that uses vibration and Bluetooth to help ease tension and improve flexibility and recovery. It comes with the Therabody app that lets you customize routines for your specific needs.
Heating pads
From Watsons Official Shopee Store
According to the Royal Australian College of General Practitioners, heat therapy can help ease lower back pain as it increases blood flow to the area, promoting circulation and allowing the muscles to relax and have more movement. You can buy an inexpensive option like the Dermaid Relief Heating Pad, where you inject water and insert the power cord onto the product to heat it up. The auto-shut system will prevent the pad from overheating.
Massage gun
From Homedics Therapist Official Website
Try this device if you’re looking to elevate your home massage. It delivers a percussive massage–quick, repeated strikes to the body. It melts away knots, increases circulation, decreases inflammation, and eases muscle pain and soreness.
Massage guns can be expensive, but New York Times’ Wirecutter recommends the Homedics brand if you’re looking for an entry-level massager. The Homedics Therapist Select Compact Percussion Massager delivers a less-intense deep-tissue massage but is lightweight, easy-to-use, and travel-friendly. It has three intensity levels and four interchangeable attachments for different target areas.
Apart from gadgets, don’t forget that exercise, stretching, and adjusting your posture all help in alleviating back pain. Speaking to Wirecutter, Lauren Borowski, a primary care sports medicine physician at New York University’s Langone’s Sports Medicine Center, encourages us to “find movements that promote relief. Some people may like touching their toes, some people lean back or do exercises that involve extension.”
If you’re working from home, you may want to invest in an ergonomic workspace. Consider a standing desk or an office chair with lumbar support. Mind your posture when seated–your hips should be at the back of your chair with your knees slightly below your feet. Keep your feet flat on the floor or use a footrest so your knees are at a 90-degree angle. Remember to keep your devices at eye level to avoid neck pain. Adjust your monitor, use a laptop stand, or raise your phone. Your back will thank you for it!
Deal with back pain the smart way
If you’re finding that these smart solutions aren’t working to alleviate your back pain, you may need to consult a medical professional to check for any underlying conditions. Download the mWell app with your PLDT Home Fiber Plus plan and get the care you need, right at home!