While the transition to work from home has given some workers more freedom, a lot of us still feel stuck at a desk for most of the day. You might have noticed that you’re experiencing more hip, back, or leg pain.
Why is this? Well, bad posture is probably the culprit. When you’re not sitting correctly, you’re putting strain on muscles and reducing blood flow, leading to an issue known as gluteal amnesia or dead butt syndrome (DBS).
Why is Bad Posture a Problem?
When your posture is wrong, you’re usually putting strain on your glutes. This is an issue because this muscle group connects to your back and leg muscles.
So, if you’re weakening those muscles or causing pain, then you’re going to have pain in multiple muscle groups.
What Do I Do if I Think I have DBS?
If you have pain or numbness in your lower back, glutes, hips, or legs, then you might be experiencing DBS. Let’s discuss some tips for preventing DBS and how you can deal with it if you’re having pain and numbness.
There are three simple things that you can do to keep yourself from developing DBS. First, you should sit with proper posture while you work. This helps ward off many muscular and joint issues, DBS included.
Next, you should make sure to add some extra glute-strengthening exercises into your routine. This helps combat how sitting for long periods each day can weaken your muscles.
Lastly, no matter your level of activity, make sure that you’re stretching properly.
Even fit individuals might develop DBS if they’re not stretching before and after workouts. You should also make sure that you’re standing up and doing some light stretching on your breaks.
If the DBS-related discomfort has already set in, you can still take action to reduce and eliminate your symptoms.
All the prevention tips above apply. Keep in mind that your muscles are strained. Therefore, you should start slow, especially if you’re not very active. Listen to your body when exercising and stretching because pushing it too far will cause further injury.
When you’re experiencing muscle soreness, rest and elevate the parts of your body that are in pain. You can also apply a cold compress to help reduce this pain. Gentle exercises, such as walking, helps improve your circulation and lessen symptoms.
When it comes to treating DBS, just make sure that you’re listening to your body while increasing your activity levels. It’s easy to overdo it, so take your recovery slowly.
How Can I Maintain Proper Desk Posture?
The first tip to improve your desk posture is to raise your laptop or computer screen. Many of us hunch over to look at our screens. When you raise your screens, it’s easier to lift your head without even thinking about it.
Next, think about how you’re positioning yourself. For best results, sit with both your feet on the floor. You should also be aware of how your arms are positioned. It’s best when your elbows are at a 90-degree angle or if you can position your elbows higher than your wrists.
If you’re still having issues, think about your desk setup. Ergonomic tools, such as specialized chairs and desks, can help you improve your posture long-term.
Still curious about how you can prevent DBS while working from home? Check out Hello TUSHY for more information and tips about combatting DBS.