Back and neck pain can interfere with your productivity and cause unnecessary suffering throughout the day. Despite an estimate 80% Singaporeans with back pain and 70% neck pain, there is also no simple solution to cure it permanently. To reduce pain, you need to combine short and long term strategies to find the best solution for you. Below we have listed 5 affordable ways to get long term relief.

1. Buy ergonomic office supplies

One thing you can do is buy comfortable or ergonomic office supplies like a chair, desk, or monitor. These will help you feel more comfortable if you spend long periods of time in a sedentary position. This is because the right back tools can break the ongoing stress you put on your lower back and neck, which can lead to a herniated disc or muscle pain.

To avoid back pain, consider getting a good chair to support your spine. While some lavish ones cost hundreds of dollars, there are some great alternatives, like the Homez Mesh Office Chair, which costs just S $ 56.90. Plus, your business may pay for it if you’re currently working from home. , then check with your HR to see what benefits are available to you. If you have to pay it yourself, however, be sure to save on the cost by using a credit card with a steep discount of 5% or more so that you can save money on your purchases.

2. Invest in high quality bedding

If your mattress and pillow are too firm or too soft, it could be contributing to spinal misalignment when you sleep. This can result in lower and upper back pain, as well as neck pain. To solve this problem, consider getting a mattress (or mattress topper) and pillow that is high quality and provides good support. While not everyone can afford Tempur bedding, which costs an average of S $ 3,279 for a mattress and S $ 304 for a pillow, there are some great alternatives online for a fraction of the cost. For example, you can find thick mattress toppers for S $ 122.40 to S $ 161.99 (depending on your bed size) on Lazada.

Average cost of mattress toppers per bed size

When purchasing a mattress, mattress topper, or pillow, consider the difference in materials. For example, a memory foam mattress conforms to the contours of your body and can provide more pressurized support in areas where you sink deeper into the mattress, while a latex mattress feels lighter and provides generalized compression. This is similar for pillows, which come in the form of memory foam, latex, buckwheat, feathers, down (duck and goose), and polyfoam, and can help relieve pressure on your neck while you sleep . Although some materials may be more expensive than others, the difference in quality can make a big difference in your pain.

3. Try Pilates and Yoga

You may have heard of the benefits of pilates and yoga (i.e. increased flexibility, balance, posture, etc.) before, but did you know that these two forms of Can Exercise Really Relieve Back and Neck Pain? This is because yoga and Pilates strengthen and stretch back muscles that may be tense while building core strength. Another added benefit is weight loss, which could help relieve your back from additional stress. Only do these exercises if you experience mild pain, as improper exercise can further damage your body.

Pilates classes can cost an average of S $ 48.80 in Singapore, making it one of the more expensive exercises to undertake. If you’re new to full training, you might want to try a free online yoga or tai chi class to find out if you think it will help or not. If you want more interactive advice, consider signing up for an online yoga class, which costs between S $ 0 and S $ 30 per class.

4. Appointment with a chiropractor, athletic therapist or massage therapist

Another thing you should do if you have mild to moderate back pain is to see a specialist. For some people, a chiropractor session can relieve lower back pain and offer some stretches you can do at home. However, chiropractors can be expensive in Singapore, with an average cost per session of S $ 104.09. Although you can use Flexi-Medisave on an outpatient basis if you are 60 years of age or older, you may also consider seeing a physiotherapist if you have chronic pain.

Alternatively, full body massages can cost as little as S $ 58.20 for treatment and provide relief in the short to medium term. This is because massages not only increase circulation but also help reduce muscle tension, making it a good option if you are looking for something low impact and relaxing.

5. If severe, consider seeing a doctor

If your symptoms are getting worse and worse every day, you may need to see a doctor. This is because back pain can indicate a myriad of other conditions and you may need medication, nerve stimulation, or some other form of long-term treatment to resolve them. Since healthcare is expensive and your health insurance may not cover pain management treatments that do not arise from emergencies, you can see if you can access your CPF MediSave account if your doctor tells you to. advises further treatment.

Different back and neck related treatments that you can pay for using your Medisave account

To withdraw money, you will need to sign a medical claim authorization form at the hospital. It is important to note that the MediSave withdrawal limits are usually sufficient to pay the fees that you will get by staying in a type B2 or C ward in a public hospital. On the other hand, if you opt for a private hospital or other service, you may have to pay a significant portion on your own.

Although back pain is common, you shouldn’t have to suffer

Whether it’s sitting at the desk all day or having poor posture, most of us experience some form of lower, upper, or back and neck pain. To keep it from getting worse over time, adopt good habits like using good office supplies and household items, doing light back and abdominal exercises, and visiting the chiropractor’s office or getting a massage. If your back pain is more severe, consider finding the right health insurance or personal accident insurance before going to the doctor for long-term solutions.

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