The most obvious culprit behind back pain is a less-than-optimized desk set-up, but according to Rosenthal, your pain can also be worsened by the demands of the work day. When we’re sitting in front of a computer for an extended amount of time, our bodies can be forced into poor postures and lack sufficient movement overall – plus, any mental stress we may endure during the week (83% of US workers suffer from work-related stress) can exacerbate any pain and/or muscle tension.

When we’re stressed out or anxious due to work, the Hypothalamic-Pituitary-Adrenal (or HPA) axis is activated, says Rosenthal. This leads to the release of stress hormones like cortisol.

High levels of cortisol have direct ties to general muscle tension, reduced blood flow that leads to stiffness, and inflammation that irritates tissues in the back. Further, cortisol and other stress response hormones can affect your pain perception, actually making you more sensitive to back discomfort. Depending on your situation, stress can also affect your normal sleep pattern, which triggers more physical issues. If you tend to shut down and become more sedentary when you’re stressed, that lack of activity will also contribute to increased back pain.

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How To Get Back Pain Relief ASAP

Ergonomics

Ergonomics, in a general sense, refers to your efficiency at work. In the context of work-related back pain, it’s concerned with a totally optimized and more importantly, comfortable workspace.

Rosenthal says that it’s crucial for in-office and remote workers alike to have a dedicated workspace with a good layout. Look for these things when you’re considering an ergonomic work set-up:

• Chairs should provide enough support to the spine without requiring you to lean back too much. The height of your chair should allow your feet to rest flat on the floor, with your hips slightly higher (or at the same level) as your knees.
• Desks should be set at a height that allows your elbows to rest at a 90-degree angle when typing or using the mouse.
• Monitors should be placed so that you’re looking at the screen at eye level.
• Keyboards and mouse should be within easy, unstrained reach. You want your wrists to be in a neutral position.
• Lighting should be amply provided to avoid any eye strain.
• Clutter should be avoided entirely, especially if it forces you into uncomfortable positions.

Changing your environment throughout the workday contributes to healthy postural variability.

“Postural variability means moving through and having access to different postures and positions. If you stay in the same position for too long, that position is bound to get uncomfortable,” Rosenthal tells me. “We want to give our joints the opportunity to move through the range they have available to them so that we continue being able to move through that range.”

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Stretching

“Any [stretch] that promotes extension and rotation should feel great,” offers Rosenthal. Some examples of this include a thoracic extension stretch, open book stretch, and a spinal twist stretch – these will get your back in an opposing position than what you’re used to during work. She offers even more to relieve tension:

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Cat-Cow is a yoga-inspired stretch that targets the entire spine. To do it:

1. Start on your hands and knees in a tabletop position.
2. Inhale as you arch your back, lifting your head and tailbone up (Cow Pose).
3. Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
4. Alternate between these two positions, flowing gently with your inhale and exhale.

Child's Pose, when combined with a side stretch, will help open up your back. To do it:

1. Begin in a kneeling position.
2. Sit back on your heels, reaching your arms forward on the floor (or to the top of your mat if you’re using a yoga mat).
3. Lower your chest toward the ground while extending your arms. Hold this pose for a few deep breaths.
4. Then, walk both of your hands to the right, feeling a gentle stretch along your left side. Hold this for a few breaths.
5. Next, walk your hands to the left, feeling a stretch along your right side. Hold it for a few breaths.

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Seated Forward Fold, when done with a rotation, provides postural variability. To do it:

1. Sit on the floor with your legs extended straight. Inhale as you sit up tall.
2. Exhale and fold forward from your hips, reaching your hands toward your feet.
3. Hold this forward fold for a few breaths.
4. Then, inhale as you sit up tall again.
5. Exhale, twist your torso to the right and reach your right hand toward your left foot. Inhale back to center.
6. Exhale, twist your torso to the left and reach your left hand toward your right foot. Repeat if you wish.

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Seated Spinal Twist stretches out the spine. To do it:

1. Sit with your legs extended straight.
2. Bend one knee and cross it over your other leg, placing your foot flat on the floor.
3. Inhale to sit up tall.
4. Exhale, twist your torso to the opposite side of your bent knee.
5. Hold the twist for a few breaths. Inhale back to center.
6. Exhale, switch the position of your legs and repeat the twist on the other side.

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Sphinx Pose will further stretch your spine and provide variability. To do it:

1. Lie on your stomach with your legs extended.
2. Place your forearms on the ground, parallel to each other.
3. Inhale as you lift your chest off the ground, keeping your hips down.
4. Gently arch your back and look forward.

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Exercising

Combining exercise – cardio and strength training – with stretching can help you alleviate back pain and also prevent it, according to Rosenthal.

“Making a plan for getting in enough strength training and cardiovascular exercise will also be important since getting enough exercise can be hard when you're working from home,” she offers.

Strength training can increase muscle density and strength, improving your body’s resilience towards stress. It also leads to increased postural control, flexibility, and bone health. It's also quite good for your brain, too. Strength training releases endorphins, which are the body’s natural pain relievers and mood enhancers, which can positively target existing back pain.

Planks, bridges, deadlifts, and core exercises are all great movements to practice for back pain relief.

“If a person is already having back pain, training the core can even have pain relieving benefits,” says Rosenthal. “These muscles work together to create a pressure system that helps support the spine.”

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Taking Breaks

Don’t hesitate to take breaks during the workday, too. They can not only help you improve your back pain relief, but breaks also provide much-needed pauses for your mind.

“Taking short breaks actually helps you stay focused, prevents burnout, and improves overall efficiency,” says Rosenthal. “There have actually been studies done on work productivity that show that people are more efficient and productive when they work in short bouts (25-45 minutes) followed by short breaks.”

Stepping away from the screen can minimize stress, one of the greatest factors contributing to back pain. Additionally, it can promote creativity and sustained focus when you do return to your desk. Rosenthal recommends using short breaks from work for a short walk outside or a stretching session.

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Socializing

When you have bigger breaks from work, such as evenings or weekends, making an effort to socialize can potentially be a *big* help with back pain relief. Engaging socially will diminish feelings of stress and anxiety which can contribute to muscle tension, central nervous system upregulation, and ultimately, back pain.

“People working at home may feel more isolated than people who are in an office and have more opportunity for interpersonal connection,” offers Rosenthal. “It's important for people to find ways to engage socially, whether that is making plans with their partners, friends, work colleagues or other out-of-work activities that they enjoy.”

RECOMMENDED STORIES

The ketogenic diet — keto, for short — is a high-fat, low-carb style of eating that shifts the body toward burning fat instead of carbs for fuel. When the body relies on fat for energy, it’s said to be in a state called ketosis. On a standard diet, the body uses the carbohydrates we eat to fuel everything from our muscles to our brains. But on keto-style plans, you eat a lot of fat and protein and hardly any sugar and starch. This basically forces your body to extract energy from fat and turn it into an alternate fuel called ketones. “As ketones are produced, you switch from burning mostly sugar to burning mostly fat,” explains Gittleman.

Faster fat burning isn’t the only benefit of keto diets. Studies show boosting your ketone levels can enhance immunity, boost mental clarity, and lift energy. Plus, keto diets have been associated with less arthritis pain, fewer asthma symptoms, and reversing diabetes.

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How short stints of keto boost weight loss

Skipping out on carbs long-term is unnecessary, Gittleman asserts. And Yale University research backs her up, hinting that short stints of keto give a lasting metabolism boost and protect against sugar-related health issues. “I’ve found that using a healthy keto plan for anywhere from five days to five weeks gets sensational results,” Gittleman shares. And studies show that even just 24 hours of keto dieting helped subjects burn nearly 300 more calories. (Click through to learn more about how to use keto Actives for weight loss.)

Not only can fat burn accelerate, but the break from excess blood sugar helps allow your body to heal and rejuvenate cells. “So when you begin incorporating more healthy carbs, you handle them better and continue losing weight,” Gittleman says. But why does she recommend keto soup? Because it heightens all keto’s benefits and makes us feel so good.

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What is keto detox soup?

“I’ve talked to so many women struggling with both stress and weight gain, and it inspired me to upgrade my famous soup plan,” says Gittleman. Her keto soup detox combines the best aspects of keto diets and souping. “Keto soup made the right way takes comfort food to a whole new level,” she says. (Click through to learn more about souping for weight loss.)

With a bowl of keto detox soup, you get a dose of keto-friendly fats in the form of soup ingredients like grass-fed meat, coconut milk, and avocado, which are known to help trigger fat burning and ease the body into ketosis. Plus spices and seasonings are a boon for your health, doing everything from enhancing gut health to slashing blood pressure. Fiber- and nutrient-rich veggies like zucchini and mushrooms help keep you full for hours, as does collagen-rich bone broth. 

On her plan, Gittleman recommends eating the soup once or twice daily. “You’ll make a big pot of soup before you start, and that becomes your go-to meal at lunch and dinner,” she says. “Soup is not only classic comfort food, it’s extremely convenient. You cook once and have several heat-and-eat meals.” Keep reading to learn how keto detox soup triggers weight loss, plus how to make the soup yourself at home.

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Why keto detox soup works well for weight loss

Keto detox soup takes the diet math out of the equation, leaving you with a simple plan that can help make stress — and fat — disappear. “You just eat the soup and other simple foods,” says Gittleman, who adds that not having to count or track your diet makes the plan feel even easier.

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What’s more, when the body reaches ketosis, it starts burning significantly more fat, making weight loss nearly effortless. Plus, Stanford research shows that the biggest losers are those who eat fewer calories on keto diets, which soup can help you achieve. How? Landmark Penn State research has found soup’s unique suspension of solids in warm broth tricks the body into releasing special hormones that shrink appetite by about 400 calories a day. So you get relief from urges to snack and go overboard at meals — plus, eating less on keto means your body relies almost entirely on stored fat for fuel.

For an extra boost of fat-burning power, Gittleman spices her keto soup with curry powder. The seasoning is rich in compounds that may double weight loss and send mood soaring.
The Cleveland Clinic’s Mark Hyman, MD, gives a thumbs up to a low-carb soup approach: “You’ll cut your appetite, stimulate metabolism, release fat from fat cells, and significantly improve overall well-being.!”

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Keto detox soup before and after Cheri Meisel, 65

Cheri Meisel’s weight struggles began as her thyroid fizzled during her 40s. “I don’t cook much, so I tried diets with pre-packaged foods. They didn’t stick,” recalls the Texas delivery driver. Discovering Gittleman’s books and the Fat Flush Nation Facebook page led Cheri to the new keto soup plan. She was instantly hooked. “It’s so easy, delicious and filling,” she says. “And the combination of ingredients really made my metabolism speed up. In 14 days, I lost 15 pounds — not bad for a 65-year-old with hypothyroidism.”

Interspersing the soup diet and a more relaxed Fat Flush regimen, Cheri is down 65 pounds and has reversed prediabetes. “My energy and mood are both way, way up,” says Cheri. “I work for Uber Eats, and I can now climb countless flights of stairs like it’s nothing. And it was such a big difference so fast. I look in the mirror and go, When did that happen? The weight just melted right off of me!”

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Your keto detox soup cheat sheet

Use the recipe below to whip up a big pot of the soup to enjoy at lunch and dinner. For breakfast, enjoy nutrient-dense and keto-friendly options like smoothies with protein powder. Aim to sip 64 oz. of liquids daily. Gittleman recommends reaching for water, water with a splash of unsweetened cranberry juice, or dandelion root tea. Enjoy two snacks daily, pairing a little healthy fat with a protein- or fiber-rich option, like guacamole with sliced veggies.

Need an occasional break from soup? Swap in a plate of protein, raw or steamed veggies, and 2 to 3 servings of good fat (such as avocado or olive oil). After a week, transition to meals built around nutrient-dense whole foods with little or no sugar/grains.

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Keto soup recipe for weight loss

Enjoy 3-cup bowlfuls of Gittleman’s delicious soup for lunch and dinner.

• 1¼ lbs. ground beef or poultry
• 2 tsp. sesame oil
• 1 onion, chopped
• 6 cups sliced veggies, such as pepper, zucchini, and mushroom
• 2 tsp. minced garlic
• 14 oz. full-fat coconut milk
• 4 cups broth or bone broth
• 1-2 Tbs. curry powder
• 1 Tbs. lime juice
• ½ cup fresh herbs, chopped

Directions:

1. In a pot, cook meat in oil; remove. In a pot, sauté onion and veggies until tender. Stir in garlic. Add meat, milk, broth, and curry. Cover.
2. Simmer gently, stirring occasionally, for 20 minutes. Stir in juice and herbs. Top with optional avocado. Serves 6.