Working from home? 6 Tips to prevent back pain

Living through the new normal has unexpectedly changed the working pattern for most of the office goers. Working from home has become the norm of the day. As an occupational hazard, people who are working from home suffer from chronic neck pain and back pain.

According to a recent survey on people who are working from home 58% of the respondents reported pain in the neck and 55% reported pain in the spine or lower back. The comfort of working from home surprisingly invoked discomfort due to unscheduled long working hours, not maintaining good posture, not taking regular breaks, and not doing simple exercises to break the monotony.

Here are some tips to get protection from back pain and neck pain while working from home.

Maintaining proper posture

Proper posture means maintaining your spine in a natural “S” curve and not in an improper “C” curve. Sit with your spine in a vertical or a slightly reclined position. You must take care not to place stress on ligaments, muscles, tissues, and discs.

Sit comfortably on the chair with your wrists resting on a soft surface and have your elbows close by your sides. You can use a small pillow or a towel rolled softly.

Take care to have your feet rest flat on the floor. You can use a footrest also. Keep your shoulders in a relaxed position. Your head must face straight to avoid eye strain and lean forward towards the monitor.

Giving back support

While sitting in the chair, take care to rest some of your body weight on the chair back. Sit closely and comfortably to reach your mouse and keyboard with ease.

Use a rolled-up towel or a cushion behind your lower back to lessen the strain. Change your sitting position or the place once in a while to avoid back pain.

Next, your work table must be set in a position to keep your computer monitor at eye level and let your elbows bent at 90 degrees or less. This can help you to maintain the proper posture that will support your back.

Taking regular break

Taking a break for twenty minutes after working at a stretch for one or two hours will help you stretch your limbs for a while. Working from home allows you to take a break whenever you want and relax.

You can even stand up for a few seconds and sit down to continue your work. Taking short breaks by walking around to get your tea or snack or go out to breathe in some fresh air.

During your break move your shoulders backward in three big shoulder circles. Roll your neck forward to the other shoulder along the neck three times.

Take a long breath in and fill your lungs with fresh air; then, forcibly blow the air out.

Doing regular exercise

Incorporating simple exercises into your daily work routine at home will keep you active throughout the day.

Stretching arms and legs, raising your legs up and down, rolling your shoulders and the neck, twisting the entire torso are simple exercises to do while sitting at your desk. Keep it as a routine to do arm curls with the small lightweight dumbbell at your work table.

Go for a walk regularly every day for at least 20 to 30 minutes to strengthen the muscles that support your spine and your lower back. Practice regular yoga stretches that can stabilize tissues, tendons, and muscles in your lower back.

Having proper sleep

Sound sleep plays an important role in maintaining good health. Follow proper sleeping posture to save yourself from neck and back pain.

While sleeping, pay attention to having your shoulders, hips, and head in alignment that will help your body relax and take rest during sleeping hours.

Take care to use mattresses and pillows that will naturally support your sleeping posture.

Using Ergonomic Chairs and Stools

Take care to keep your work table or your chair at the right height you are comfortable with. Avoid working with your shoulders shrugged or in a slouched position to avoid strain on your upper back muscles and your chest muscles.

Start using Ergonomic chairs and stools that will save you from neck and back pain. Ergonomic chairs provide proper cushioning that protects your hips and lower back. These chairs allow you to sit and work comfortably with your spine in a neutral position and with your feet flat on the ground.

Conclusion

Learn to listen to your body when it sends pain alerts to get your attention. Life will be stress-free when we take care of small things that go unnoticed. Make it a routine to do regular exercises that will support your spine, and give strength to your muscles at the back.

Learn to work smarter and not harder. Whenever possible, take a break from your official work. Use your headset to attend phone calls, and avoid holding a phone to your ear for prolonged hours.

Following the six tips will not only prevent neck and back pain but will help you to follow a healthy lifestyle despite any unexpected twists and turns in your life.