9 Tips For Avoiding Back Pain While Working From Home
Keeping your eyes up, moving regularly and ensuring that your spine is supported are some of the keys to ensuring a healthy workspace-and they don’t require expensive equipment.
Work from home is needed for the hour due to the coronavirus situation, but restrictions cannot lead to poor posture. Here are some tips to maintain the correct posture.
Look Straight At The Computer Screen
Place the screen at comfortable viewing height. Don't look down at the screen, just like a laptop or mobile phone on the table. And don't tilt the screen, so you have to twist your neck-some people like to put the keyboard and mouse in front of them, while the screen is tilted to the side, but in the end, they will have neck pain due to the rotation. If you have a separate screen or are using a laptop, you may have to place it on a pile of books or cardboard boxes to raise it to a comfortable viewing position in front of you.
Sit Back In Your Chair
Don't try to sit upright, and don't lean forward on a chair like a tortoise. Bend your lower back toward your abdomen. This is called lordosis, which is the most relaxed position of the lower back and puts the least pressure on the discs in this area. When you lean forward, the lumbar spine bends, called kyphosis, which puts a lot of pressure on the intervertebral lumbar discs. Therefore, you want to sit in a way that supports the natural lordotic curve of the lumbar spine. Make sure you can sit on the chair so that some of your weight is supported by the back of the chair and close enough to comfortably reach the keyboard and mouse.
Use An Ergonomic Chair
Most of us tend to move to a cot with our laptops and trust us, this is the source of the problem. You must ensure that you always work in an ergonomic chair. These chairs have lumbar support, head support and deep seat. These features will ensure that your spine remains in good condition and provide excellent protection.
Keep Moving Every 30 Minutes
When working from home, you may see a sharp drop in your steps. Even if you drive or take public transportation to the office, you still have to move from the house to the car to the office. Regular exercise and stretching exercises-especially at home-are a key part of protecting the spine throughout the day. Remembering to do this when working at home is typically harder than working in an office environment with colleagues. Set up automatic reminders on your phone. Regular low-impact aerobic exercise can provide your tissues with the necessary blood flow and help reduce back pain.
Place Your Feet Flat On The Floor When Sitting
If your feet do not reach the floor, use a box, a pile of books, a mat or a footrest. Don't pull your feet back under the chair, and don't let them hang in the air-this puts pressure under the thighs, restricts blood flow to the lower legs and feet, and increases the risk of deep vein thrombosis.
Limit The Time You Work In Bed
A bed is worse for you than a chair because unless you sit on the side of the bed, your legs will extend horizontally or crosswise to support the laptop. It’s too low to get the best screen viewing, so you have to bend over. If the only option is a bed, put a pillow behind you so that it rests on the headboard, and then place the laptop on the cushion on your lap. Or put a low table for the laptop so that it crosses your legs so you can type at a comfortable height without straining your neck.
Use Speakers
Stop trying multitasking, especially on the phone. Fixing the phone between the neck and shoulders while working on the laptop at the same time can cause back pressure and damage the muscles. Instead, turn on the speakers or use headphones to avoid the awkward position of the neck brace
Practice Breathing Exercise
Breathing properly will cause the body and middle back muscles to relax. When a person breathes consciously, it makes the nervous system respond, and breathing exercises can be a way to deal with lower back pain. The advantage of these exercises is that they do not require special equipment and can be operated anytime, anywhere. All you need to do is concentrate on breathing. Inhale and try to bring the belly button to the spine, then exhale. This breathing exercise will activate your core muscles and support your upper body.
Do Yoga Regularly
Indeed, going to the gym and going for long walks is no longer a viable option. However, you can still do yoga and fully protect your spine. Suryanamaskar, accompanied by asanas such as Naavaasana, Garudaasana and Vajraasana, may prove to be a panacea for all the scourges related to the spine.
These are some simple and effective changes you should make in your lifestyle to keep your spine in good shape. In the long run, these small changes will definitely keep you healthy.