Body Pain: A Result of Lockdown?

Lockdown measures were imposed in many countries as an effort to curb COVID-19 transmission. Since then, life indoors has become the norm for the majority. Remote working and distance learning are becoming commonplace. However, as people adjust to a confined lifestyle, they too, are seeing the effects of lockdown on physical health. The most common complaints are linked to body pain and other musculoskeletal conditions.

The prevalence of pain

The World Health Organization (WHO) reveals that over 1.7 billion people have musculoskeletal conditions. These are characterized by either acute or persistent pains that limit one’s mobility, agility, and function. Musculoskeletal conditions comprise a number of disorders including back pain, neck pain, arthritis, gout, osteoporosis, fractures, etc. and the likelihood of these conditions developing increases as people age. 

What does this have to do with the pandemic? Health experts rolled out research worldwide in the past year to track the effects of lockdown on people’s health. The International Journal of Environmental Research and Public Health recently published a study showing the incidences of body pain—particularly lower back pain—is increasing in those who reported:

• Higher Body Mass Index (BMI)
• Higher stress levels
• Physical inactivity
• Sitting down for an extended time
• Being part of a remote working or distance learning set-up

Some of these factors are circumstantial to the limitations enforced during the pandemic.

The need to stay active

Early on, the WHO and other health experts have already warned the public about physical inactivity as it poses a heightened risk for diabetes, cardiovascular diseases, obesity, depression, and more. Humans are simply not meant to be sedentary.

The lockdown lifestyle makes it difficult to stay active. Everyday activities are constrained to small spaces especially in urban settings. The elderly and the young have limited access to the outdoors given community restrictions. Additionally, those doing remote work or distance learning are exposed to prolonged periods of sitting down—often on a chair that is not ergonomically-designed. The combination of poor posture, repetitive motions, and staying in place is a formula for body pain no matter how old you are.

What you can do

While the incidence of musculoskeletal conditions is still expected to increase over time, there are ways to help reduce the risk of developing them. Or, at least ways to make the lockdown lifestyle a little less painful.

Here are five tips you can try today:

1. Break the routine. The usual response to body pain from inactivity is to keep staying put. However, moving keeps the body limber and the blood circulating. Simple moves like standing up and walking around the house should be done frequently to break up long periods of inactivity. 
2. Exercise and stay nimble. Heightened physical activities benefit your body. Try these exercises you can do even in small spaces: skipping rope, jumping in place, dancing, and strength training exercises such as push ups and planks.
3. Stretch your body. Doing simple stretches every day helps prevent your muscles from stiffening up. Consult a physical therapist on stretches you can do to help alleviate pain from target areas.
4. Watch what you eat. Packing on extra pounds can put pressure on your body, especially your back and knees. Stay away from high-sugar and processed foods as much as possible to avoid unnecessary weight gain.
5. Adjust your posture. Do not fall into the trap of slouching when sitting or standing. Invest in ergonomic chairs and devices available to help you with your posture even in the comfort of your home.
6. Find time to de-stress. Getting enough rest just as important as staying active. Take time out during the day to relieve the tension built up in your system by spending a few minutes for quiet time, practicing gratitude, and unplugging from social media/devices.

There are commercially-available medicines for body pain to help you manage the discomfort. Ask your doctor which one is best suited for your condition, and how often you should take it. As with any medication, remember that proper dosage and frequency are factors to help you achieve better outcomes. Do not self-medicate or take pain medication for extended periods without the advice of your physician.

Remote working and distance learning are becoming more and more viable as a permanent set-up for many, thus staying mostly indoors for long periods is inevitable. While situations will continue to change, people can choose to take healthier steps now to prevent conditions like body pain from developing or worsening.