By Kate Eckert, Eckert Chiropractic

This pandemic has been stressful for everyone in a variety of ways. You might be stuck at home, off of work, or you might be forced to go into work and put in stressful positions.

Whatever your unique circumstance is, you may be experiencing anxiety over the presence of the COVID-19 pandemic and how it is disrupting your normal routine and possibly your livelihood. There are so many things that are out of our control right now and the future is uncertain. That can be unsettling. 

I could give you a variety of ergonomic suggestions for your work station, but before that happens you must DESTRESS. A stressed nervous system will create a bevy of health issues. If you have the following: headaches, TMJ, anxiety, neck pain, low back pain, pain or tingling into the arms, sciatica, stiffness in your upper back, or knots in your shoulders.

I would suggest two main things:

Diaphragmatic Nasal Breathing

• Inhale for a count of 4 through the nose.
• Hold your breath for a count of 4.
• Exhale for a count of 6 through the nose. 
• Hold your breath for a count of 4.

This will calm your nervous system down and helps with pain relief, anxiety, stress. It also helps your core and improves your posture. I recommend taking a break every hour to do breathing exercises.

Move Every Hour

It is great if you have a standing desk. However, the goal is to not be stagnant with your movement. You do not only want to stand or sit. 

Try to alternate hourly between sitting and standing. If you do not have a stand up desk, make a lap around your office every hour and do the 4 sets of the Diaphragmatic Nasal Breathing.

Do not underestimate the far sweeping effect that stress can have on your physical and mental health. Please take the time now to create good patterns for yourself. 

I have Facebook group called Just Breathe where I post videos on exercises for a wide variety of aches and pains. I also have a weekly newsletter with tips.

If you are interested or have questions on anything, please contact me via Instagram, Facebook, call (814) 670-0568, or email info@chirodrkate.com. 

This article was published in the Venango Chamber’s May 2020 VenangoWorks! Newsletter.