Are you tired of feeling held back by your back pain? As a digital nomad, you rely on your body to be able to explore new places and work from anywhere, but chronic back pain can make even the simplest tasks feel impossible.

It’s time to take control of your health and turn your struggle into a heroic journey.

The truth is, in over 95% of cases, back pain is caused by a lack of muscle tissue, which can be attributed to a sedentary lifestyle and poor nutrition. Taking control of your health doesn’t have to be an overwhelming task.

By making small changes to your daily routine, you can build up the strength you need to tackle your back pain and achieve optimal health.

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👟 Walk walk walk

First, start by incorporating more physical activity into your day. This can be as simple as taking a daily walk, doing some gentle yoga, or finding a workout routine that works for you.

Walking is a great fitness habit you can integrate into your day. Start at the airport, after you checked in your luggage, of course, take the stairs and skip escalators and elevators. In shopping malls and museums, take the stairs and apply this habit to your accommodation as well.

Instead of taking Uber, the metro, or your scooter, walk every distance shorter than 2 km and make walking a habit too.

10 health benefits of walking
Walking is one of the simplest, and cheapest forms of physical activity, and the majority of people are able to do it. Walking does not just improve physical but also mental health, especially when walking in nature. “If you are in a bad mood go for a walk. If you

By increasing your physical activity, you’ll be able to build up the muscle tissue in your back that’s been causing your pain.

🥑 Nutrition

Next, focus on nutrition. Eating a balanced diet that includes plenty of protein, healthy fats, and whole grains can provide your body with the energy it needs to fuel your workouts and build muscle.

Consider incorporating foods like salmon, avocado, and quinoa into your meals.

But taking control of your health isn’t just about physical activity and nutrition. It’s also about taking care of your mental health. Chronic pain can take a toll on your mental well-being, and it’s important to prioritize self-care. Consider incorporating meditation or journaling into your daily routine, or finding other healthy ways to manage stress.

Do you want to learn more about how food impacts mental health?
Healthy food habits
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🙆🏽‍♀️ Stretch that body

They say sitting is the new smoking. Do you agree? If you have a job like me, where you sit way too many hours in front of your screen, make it a habit and get up every hour. Walk around, take a breath, and stretch your body.

Stretch your arms and your neck. Bend down, and try to touch your toes, stretch your shoulders, hips - anything that helps your spine to decompress.

🪑 Adjust your posture

Try not to slouch, don't cringe, and try to switch positions from time to time. Maybe if you like to start your work day on a chair, you might want to change to a standing desk in the afternoon.

  1. Ensure that your chair is adjusted to the correct height so that your feet can rest comfortably on the floor or on a footrest.
  2. Keep your knees positioned at or below the level of your hips, avoid crossing your legs, and position your ankles in front of your knees. Ensure there is a small gap between the back of your knees and the front of your seat.
  3. Adjust your chair to provide adequate support for your back or add a small cushion or rolled towel for support behind your lower back.
  4. Ensure that the top of your monitor is positioned at or slightly below eye level to avoid straining your neck and eyes.
  5. Maintain a balanced and aligned posture by keeping your head and neck in line with your torso.
  6. Keep your shoulders relaxed and your forearms parallel to the ground. Remember to avoid sitting in the same position for prolonged periods to prevent stiffness and discomfort.

⭐️ 3 easy exercises to strengthen your back

To help you get started on your heroic journey toward optimal health, here are a few simple exercises to train your lower back muscle:

  1. Bird Dog: Get on your hands and knees, then extend your left arm and right leg. Hold for a few seconds, then switch sides.
  2. Glute Bridge: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, hold for a few seconds, then lower back down.
  3. Superman: Lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground, then lower back down.

Remember, taking control of your health is a journey, not a destination. Be patient with yourself and celebrate each small victory along the way. If you’re looking for additional resources to help you on your journey, consider checking out self-help books or seeking the advice of a healthcare professional. Let’s make your back pain a thing of the past and empower you to become the healthiest version of yourself.

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This article is dedicated to everyone who is not naturally super excited about daily workouts. It is for me - and those - who need some tricks to implement fitness into daily life, to understand that motivation is a myth and that hobbies can be fun ways of workouts, too.