PREVENT LOW BACK PAIN (LBP) WHILE WORKING FROM HOME

Corona Virus outbreak or Covid-19 that hit the world including Indonesia has an impact on various aspects of life, ranging from economic, social, and health aspects. A positive case for the Corona virus was first detected in early March 2020 which was announced directly by Mr. President Joko Widodo. Since then the number of positive events has increased, there are those who managed to recover those that lead to death. Reporting from the media merdeka.com on Friday June 26, the number of positive Corona cases reached 51,427 cases, the total number of patients who recovered reached 21,333 people, and those who died became 2,683 people.

Various efforts have been appealed to the people of Indonesia to break the chain of distribution of Corona ranging from physical distancing, routine hand washing, cough ethics and proper sneezing, wearing masks when traveling, to discipline when implementing large-scale social restrictions. One effort that can be applied in physical distancing is the application of work from home (WFH) conducted by various companies or private, government, and educational institutions so as to prevent future crowds and can reduce the positive number of Corona events.

WFH is one of the efforts in breaking the chain of transmission of Corona, WFH also has several positive impacts, namely a person can spend more time with family, time is more efficient and makes it easier to meet from various places through online meeting media, work time flexibility, to increase work productivity . In addition to the positive effects of WFH also have negative impacts including the lack of communication and collaboration with the work team, boredom, boredom and stress because they are not separated from the demands of work in his personal life.

WFH can also have an impact on reducing the quality of health and fitness if it is not matched by physical activity. Most of the WFH is dominated by the static sitting position in front of a computer or laptop, a piling work list and deadline that chases sometimes makes someone keep glued to sit in front of a laptop or computer so that not infrequently a variety of complaints such as dizziness, dizzy eyes, stiff body aches overall to pain in certain areas of the body.

Cases that often occur due to WFH are low back pain due to static sitting posture. Long working position can cause static muscle loading which will have an impact on occlusion or blockage of blood flow. Glycogen levels will decrease in the blood and lactic acid increases, resulting in a feeling of fatigue to pain. A long sitting position can also cause tension in the area of ​​the muscles of the lower back, causing tissue ischemia and reduced oxygen supply to the tissue until discomfort or pain appears. This complaint will have an impact on reduced comfort while working to reduce work productivity.

Postural stability exercise is one type of simple exercise that can be done at home in an effort to prevent and reduce complaints of low back pain. Postural Stability Exercise aims to activate deep muscle and reduce the performance of back global muscle, so it is not easy to cause tired and painful reactions. Postural Stability Exercise consists of various types of movements that can be modified with the same purpose for activation of the core muscles. Activation of the core muscles will improve postural stability and balance in the body. Some types of postural stability that are easily done include cat camel exercise, bridging exercise, hundret exercise, superman exercise, and quadruped exercise. Each type of exercise can be repeated 10 times with a count of 10 for each session.

Postural stability exercise is an easy and very simple exercise performed at home in the midst of busyness during WFH. Postural stability exercise movements are easily carried out by various age groups, the equipment also only needs to prepare a comfortable mattress and room. The cost is very economical and can be reached by various groups.