Self-Isolated? Here’s How You Can Keep Your Back Pain Under Control

Young african-american man with back pain, pressing on hip with painful expression, sitting on sofa at home with glass of water, copy spaceSelf-isolation and social distancing can mean a lot of sitting. It may also mean you’re hovering over your tablet or smartphone trying to stay entertained, connected, or abreast of the evolving news surrounding the COVID-19 pandemic.

But all that sitting and hovering can pull your posture out of whack. Before long, you might notice back pain flaring up, or discomfort in your hips or knees.


Aside from making a little more effort to get up and take breaks from sitting, there are few things you can do to keep your posture strong and limit the risk for back and joint pain.

Here are some things to think about, and implement, into your daily self-isolation routine:

  • Visualization: When you’re standing, it can be useful to think about how your body is positioned. Good posture means creating a straight line from head to ankle. Ears, shoulders, hips, knees, and ankles should align vertically.
  • Standing Straight: Imagine that there is a chord pulling your head up and stretching your body. Keeping your pelvis level and keeping your lower back from swaying, pull your chest up and shoulders back. Try to increase the distance between your rib cage and pelvis.
  • Shoulder Pull: Sit up straight in a chair with hands on thighs. With shoulders down and chin level, slowly pull shoulders back and squeeze shoulder blades together. Hold for around five seconds, then relax. Do it four times.
  • Chest Stretch: Stand facing a corner with arms raised and hands flat against the wall. Elbow should be at shoulder height. Place one foot ahead of the other and bend the front knee. Lean body towards the corner, keeping head and chest up and back straight. Hold for 20-30 seconds.

These are a few strategies that can help promote better postures to fight joint pain. Perform daily and do your best to spend as much time on your feet—with your head facing forwards—as you can.

Author Bio

Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.