Every company seems to be going digital, which means less face time and more computer time. Employees will be able to work from home as a result of this.
For those who are fortunate enough to be able to work from home, the benefits are numerous: you get to roll out of bed, wear your PJs, have a constant supply of snacks, and possibly lay on the couch with your laptop while getting paid. At the same time, the consequences may include poor posture and back pain. Here are a few pointers to keep you pain-free while working from home:
Back Pain Prevention While Working From Home
1. Use of a low back support
Make a log-like shape out of a bath towel or a sweatshirt. While sitting in a chair or on the couch, place this horizontally in the small of your low back. This will cause you to sit up straighter because if you slouch, the support will not sit properly, resulting in poor posture.
2. Correction of desk set up
Consider the following to improve your working environment and, as a result, your posture:
The distance between you and the computer screen should be about an arm's length.
- At eye level, the top of the computer screen should be.
- Your feet should be flat on the floor, and your knees should be bent at a 90-100 degree angle.
- Knees should be about three finger-widths away from the chair's edge.
3. Improve Your Posture
Back pain is often caused by poor posture. While having the right chair is beneficial, it is only half of the equation.
Maintain a forward-facing posture with your head and shoulders raised. Your knees should be bent at a 90-degree angle. Maintain a shoulder-width distance between your feet on the floor.
This will aid in the support of your back.
Another source of back pain is excessively holding the phone between your ear and shoulder. Instead, use a speakerphone or an earpiece. This will keep your neck and back in good shape.
4. Move once every hour
Even if you just stand up and sit down, you should try to move once every hour. Sitting in the same position for a long period can lead to pain. Take a lap around the house or grab a snack if you need a reason to get up and move.
5. Exercises to help with posture
- Shoulder blade squeezes: Squeeze your shoulder blades together without elevating your shoulders while standing or sitting at your desk. The shoulder blades should move in a mid-to-low range. Perform 15-20 repetitions while holding for 3-5 seconds. This can be done a couple of times per day.
- Chin tucks: Squeeze your shoulder blades together without elevating your shoulders while standing or sitting at your desk. The shoulder blades should move in a mid-to-low range. Perform 15-20 repetitions while holding for 3-5 seconds. This can be done a couple of times per day.
6. Healthy Sleep
It's not just about your work habits when it comes to preventing back pain at work. Sleep is also very important. Back and neck pain can be exacerbated by poor sleeping posture, which is exacerbated by sitting all day. Because not everyone is comfortable in the same position, the best sleeping position will be determined by you. The most important thing is to maintain proper alignment of your head, shoulders, and hips. You'll also need a pillow and mattress that support your sleeping position naturally.
When working from home, developing good habits will go a long way toward preventing back pain. It doesn't take much effort, and working from home should make it easier to incorporate these suggestions into your workday. These suggestions will not only help you avoid a sore back, but they will also improve your overall health.
Don’t suffer from Back Pain
Injury and pain can occur as a result of poor posture. It's critical to act now and implement these suggestions to improve posture and prevent pain before it becomes a problem. Make an appointment with Cadence Physical Therapy if you are experiencing pain while working at home and/or have poor posture. Our team will evaluate your symptoms and advise you on the best course of action.