Like you’d imagine, this article is being written from home. And like me and everyone else, you’re probably sitting on your bed or your office chair reading it. Most of us haven’t exercised in a long time and suffer from muscle stiffness and back pain. We’re reading a lot of content with tips and hacks for working from home the right way. But here, we’ll discuss some fascinating tips that are practiced and shared by Astronauts! 

Yes, some of the best aerospace professors have shared some interesting facts about the spinal posture of astronauts in flight being similar to us sitting in an office chair. Though traveling at high-speeds or in zero gravity is different than sitting in earth’s gravity, astronauts tend to make the same slouchy posture in space, which is harmful to their spine, and hence they are trained to avoid it at all times. Based on their training, they’ve shared the following tips for preventing back pain while working from home on earth:

Moving & Stretching:

Not sitting for prolonged hours is key to your spine’s health since the spinal column remains compressed in that state. It is recommended that you stand and move around after every hour or two. It’s even better to perform short stretching exercises for the back, but remember not to stretch extremely or use weight and resistances while doing your stretch routine. 

Practicing A Good Posture:

It’s essential to learn and train your body to maintain a neutral, upright posture subconsciously. Regularly check if your back is hunched, if your neck is craning back, or if you’re leaning forward, and correct your position in the following way:

• Ensure that your ears, shoulders, and hips are in-line vertically.
• Ensure that your head is exactly above your torso and isn’t titled over to any side.
• Slightly arch your lower back inwards without stressing it.
• If necessary, place a small pillow against your lower back.
• Lie down flat on your back on the ground once or twice a day.

Setting Up Your Workspace:

Position the various elements of your workstation to support your posture while you’re seated. Ensure that the screen’s center is at your eye level while you sit in an upright chair with sufficient back support. 

Place the keyboard in-line with your torso such that your elbows are at 90 degrees, and the table or the laptop base supports your wrists. Keep your feet flat on the ground to prevent straining their muscles.

Regular Exercise:

Last but never the least, the best way even astronauts maintain their spine health is regular non-exhaustive exercises like pilates or yoga. Here’s a pro tip; while exercising, gently suck your belly button inwards towards your spine, about 30-40 percent of your total inward pull, and maintain that state to engage the right muscles.

If you don’t feel like doing anything else, having a short walk on your terrace can also help your back.

While the lockdown continues, your chances of suffering from back pain will always be high, and if this pain persists, getting professional help from a renowned spine surgeon in Mumbai can be the best option. Dr. Akhil Tawari specializes in offering consultation and tips for prompt back pain treatment for people of all ages. You can now consult him online by visiting Dr. Tawari’s website and booking your online consultation session. Dr Akhil Tawari is also consulting in person at Malad, Kandivali and Borivali area. Through his expertise in dealing with spine problems, he can most definitely help you with invaluable tips for getting the best back pain treatment in Western suburbs ( Malad, Kandivali, Borivali) or even the entire Mumbai.