Updated: Nov 6, 2020
Back pain is a common occurrence with so many working from home now. Ordinary activities such as the way you sit or lift something can cause back pain.
Working for extended periods at your kitchen counter or sitting at your dining table with the wrong chair is not great for your body and overall health.
Ever tried to work while lounging in your bed or slouching on your sofa? At the end of the work time you probably have a sore back, neck, or shoulders muscles.
Working on your laptop for hours daily can lead to back and neck pain. The best way to reduce or even avoid back or neck pain is to make a few changes to your workspace.
To work comfortably for many hours at a time while maintaining good posture, invest in a few things that will support your physical well-being. Proper office ergonomics will include the correct chair height, a footrest and a good desk posture that can help your muscles and joints stay comfortable.
Office chairs are not a one size fit all size. Your choice of office chairs could be the difference between having ongoing back pain or improve your comfort, health, and overall productivity.
Tips to support your back
Despite buying the adjustable ergonomic chair that supports the curve of your lower back, you might still have lower back pain while working. Before exchanging your chair, consider the following:
Your step count may plummet when you work from home. When you’re driving to the office, you still have to move from your house to your vehicle to your office. Exercise and stretching at regular intervals is a key part of protecting your spine throughout the day. Set an reminder on your phone. Engaging regularly in low-impact aerobic activity provides your tissues with essential blood flow and may help minimize back pain.
Prolonged sitting and slouching forward may contribute to lower back pain. Sitting up straight will keep the joints and bones aligned, support the muscles and ligaments, and prevent muscle fatigue. Knees should be bent at a 90-degree angle with feet flat on the floor or assisted by a footrest.
The height of your computer is important. Your eyes should be aimed at the center of the screen. It should be directly in front of you so you’re not tilting or turning your head. You may need to raise it 5 to 10 inches in order to provide the proper height.
Pinning the phone between your neck and shoulder and working on the laptop at the same time may lead to stress to your back and hurts its muscles. Turn on your speaker or use a headset to avoid the awkward position of the neck cradle.
Breathing properly leads to relaxation of the body and the muscles in the mid and lower back. When a person breathes consciously, it gets the nervous system to react and the breathing exercises can be a way to target lower back pains.