3种方式，在留守可能是影响你的痛苦和如何管理

与断路器遏制冠状病毒的传播的实施，多数新加坡人一直停留在家里，在过去3个月。对于那些有慢性疼痛问题，如背痛或膝关节疼痛，如何影响他们？是否留在家里对疼痛你觉得什么影响？在这篇文章中，我们将探讨如何将留在家里可能会影响你的痛苦，以及如何管理这3种方式。

1）工作区和背部疼痛

肌氨酸的在家工作带来了新的挑战g a suitable home office set up. Working from home and back pain does not always come hand in hand, however if you have existing back pain – the likelihood of this happening is higher especially if you do not have access to a proper ergonomic set up at home. When our body has to work for prolonged hours in a poor posture or poor ergonomic set-up, it may trigger symptoms such as fatigue, discomfort, or tightness, which are often first signs associated with back pain.

提示，以避免痛苦留在家中，而

Here are some tips on adjusting your workstation to avoid back pain. Remember that a good ergonomic set-up not only reduces the chances of developing back pain while working from home but also increases productivity.

• 专注于使您的工作区舒适的选择椅子或桌子和适当的高度。
• Try to level your monitor or laptop screens to eye level and choose a chair with good lumbar support.
• 道具枕头，以减轻更多的支持你的下背部，如果你开始遇到了一些不适或疼痛与长时间的休息。
• Use a wireless earpiece or headset so you don’t have to crunch your neck when using the phone or during teleconferences.

2）运动是医学

During this circuit breaker period, it is common to see a plummeting of our daily step count. Staying at home definitely does impact our movement drastically as our daily commute to work is now reduced to the 10-20 steps from the bed to the desk. The reduction in movement along with the change in our daily routine could also responsible for the pain we’re feeling. For individuals with joint-related or arthritis problems, movement is essential to provide circulation and blood flow to our joints and muscles.

采取休息，并保持活跃

For individuals who tend to suffer from work-related neck and back pain, help your body to cope while staying at home by taking regular breaks. Work breaks will provide a short recovery and rest period for your muscles. During the break, you can walk around the house or do some伸展你的肌肉紧。

考虑纳入经常运动或体力活动，以改善全身循环，并保持良好的体能。随着体育场馆和体育设施关闭由于断路器，你可以寻求其他的运动选项，如使用的日常锻炼的应用程序或以下一些H.I.I.T或瑜伽锻炼的YouTube视频的锻炼。如果你不在家锻炼的粉丝，你的身体还可以受益于常规低冲击有氧运动，如散步在公园或步行上下楼道的楼梯参与。请记住，锻炼或定期拉伸是预防肌肉骨骼疾病的重要组成部分。

3）睡眠不佳增加疼痛

During times of economic uncertainty and the changes in daily routine, it can greatly impact our sleep patterns for better or worse. Staying at home may have a negative impact on our sleeping patterns, thus impacting our pain receptors.

在此期间，一个常见的说法是，很多人都无法当他们开始融入彼此不同天来区分。Staying at home can wreck one’s sense of time due to the lack of routine, causing many individuals to experience a disruption in their sleep pattern due to long working hours, overseas teleconferences, or as a result of entertainment such as binge-watching of drama series. Poor sleeping habits or sleep deprivation are often linked with increased pain.

当我们没有得到很好的休息，我们的身体会变得对疼痛更敏感，这导致减少的痛阈值。导致一个人的疼痛，减少公差，从而使疼痛感觉更糟，第二天早上。睡眠起着我们的整体精神和身体健康的基础性作用。当我们睡觉，我们的身体得到机会充值，促进肌肉恢复和细胞修复。充分的休息是管理慢性疼痛的首要任务之一。这也有助于减少一个对止痛药的依赖。

策略，以帮助收回你的睡眠

如果你有睡眠问题，给医疗人员可谁更有资格来帮助你说话。下面是一些简单的指导，可以帮助提高你的睡眠质量呆在家里一段时间。

• 尽量避免在睡前1-2小时的电脑屏幕或电视屏幕。
• Avoid caffeine beverages a few hours before bed.
• 保持有规律的睡眠习惯。每天晚上睡觉大约在同一时间，并瞄准在同一时间每天早上醒来。
• 避免睡午觉，因为它降低了睡眠的，我们需要在晚上的数量。这可能会导致失眠或睡眠破碎。
• 创建一个专用于工作和睡眠的空间。尽量不要把你的工作，睡觉和使用一张桌子，以保持它从你的卧室。