Most people are now working from home in response to the COVID-19 pandemic. As a result, you find yourself creating a home office. If this is becoming a literal pain in the neck, you’re not alone.
Many people don’t have a proper desk at home since they were prepared for the COVID-19 pandemic. They don’t have the chairs for extended periods of sitting. Coffee tables and countertops are not comfortable and not good for your back. While working in these conditions, however, we need to be extra careful regarding our posture. Poor posture contributes to stress and strain. We are already going through enough of that considering the current conditions.
The good news! There are ways to prevent back pains. You can set up a makeshift office to be more ergonomic. Your back will thank you! While you are confined to working from home due to COVID-19, try these tips to stay more comfortable.
Tips to Protect Your Back While Working From Home:
Change your posture while working from home.
Keep your posture varied throughout the day. This means moving often. Sitting in the same position for hours can damage your spine. You will end up with lower back and shoulder pain. Also, try switching surfaces to give your posture variety. Experts recommend every hour.
Use a towel as lumbar support.
Put a thin pillow on your seat to make ordinary seats more comfortable. Go one step further with a towel over the seatback, to make it more plush and comfortable.
Lumbar support to protect your back while working from home.
It’s important to maintain the natural curve of your spine when sitting. To achieve this, use a rolled towel on your seat at the base of your back. Thus rests your lumbar and pelvis to increase comfort and maintain posture. You can also buy special lumbar support pillows for the same effect.
Prop up your feet to reduce back pain.
Foot support is important to reduce back pain. You should elevate your feet to prevents pain. When sitting your hips and thighs need to be at a 90-degree angle. It’s important to move your feet often for circulation. Many of us will cross our legs when sitting, but try to avoid this.
A laptop placement should be ergonomically correct.
If you are working on a laptop, it’s important to keep it elevated. If your monitor is too low it’s is not ergonomically correct. And will cause neck pain. The monitor should be just below eye level. Therefore, use boxes or books to get it to this height. Your arms should always be at a 90-degree angle when typing.
Take breaks when working from home to protect your back.
For your eyes and your back’s sake, take breaks. You can even set a timer. Make sure to get up every thirty minutes for at least five minutes. You can simply walk up and down the stairs, do some stretching, or go outside. The point is to move, even if its a low-impact activity.
If you feel that you will be working from home for a while, it might be a good idea to buy a new chair. Investing in an ergonomically correct chair is great for your back. It will thank you later! Make sure you get an adjustable chair. Seat rest, armrest, and lumbar support should all be available too.
The more you do to reduce back strain, the better off you will be. For most of us, there is no say how long you will be working from home. So, take care of your back by following these simple tips.
If you are still experiencing back pain after correcting your posture, call us for a top physical therapist at 888-409-8006.
