The COVID-19 pandemic caused many of us to leave our workspaces and retreat to our homes, and although many have gone back to the office, some are still working from home. While escaping the hustle and bustle of the office, we have also escaped the ergonomics of the workplace.
In turn, many of us have turned to hunching over our desks at homes with uncomfortable chairs, unconventional work set-ups, and longer hours of sitting in a singular position.
All of these unsuitable ergonomic situations can result in increased neck and back pain. This article will help you gain some tips on how to improve your workspace to avoid back pain and encourage better posture.
“Most couches may not provide the same type of support and contour as an ergonomic office chair, so your back and neck may stay in a fixed, stressed position for a long period of time, creating strain on certain tissues that can then cause pain,” says Dr. Wyatt Kupperman, an assistant professor of physical medicine and rehabilitation at Baylor College of Medicine in Houston.
If you do not have an ergonomic chair in your home workspace, create lumbar support in your chair by placing a towel, pillow, or paper towel roll behind your back.
Additionally, make sure to use a chair with both support and cushioning. Once you have the chair, sit in it with your feet flat on the ground and your knees at ninety degrees to the floor.
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Your computer screen should be at eye level to encourage your back to remain neutral.
If you are using a laptop, having an external monitor can help optimize your monitor’s position and help with eye strain.
Additionally, having a sit-to-stand desk can also help by encouraging movement during the day and giving your neck a break from the strain. Individuals who stand more during the day and move their bodies often tend to suffer from less back pain.
If you are able, try to change where you are working throughout the day and stand as much as possible.
If you can type an email, read materials, or take a phone call while standing, try to do so! Changing scenery throughout the day can also encourage you to move your body and not get stuck in the same position for long periods of time.
Sitting in the same position for extended periods of time causes strain and stress on the body.
Taking short breaks to spend walking around or doing quick exercises can help keep your body active and looser.
Not only is it good for the body, but the mind also needs a break! Take some minutes every hour or so to walk away from the screen and let your muscles move around a bit.
Focus on stretching your legs, back, and neck since these are the most strained while sitting. Try doing simple exercises like marches, jumping jacks, or high knees to get the blood flowing throughout your body.
Incorporate some of these tips into your daily routine to help decrease the risk of developing back pain. Tiny changes in your workspace and routine can accumulate into big differences in your posture and overall health.
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