When the COVID-19 hit our country, more than half of the population switched to working from home schedule. As many people are not used to the pattern this much, it is obvious that they do not have a proper office set up at their homes. Sometimes, having ergonomically correct chairs and desks doesn’t help because it’s us who are not following the correct posture!
So, if you’re one of those experiencing unusual aches and discomfort that you haven’t had before, then pay attention to these tips that will help you to prevent your lingering back pain.
1. Set your screen height
The screen in front of you should be placed at a comfortable viewing height, not too high or too low. You can be more productive once you set the right frame. Keep a few things in your mind while adjusting your screen which includes;
- Screen should be no more than an arm’s length away.
- Eyes should be aimed at the center of screen
- Have a table or laptop support to raise the height of system
- Keyboard and screen should be kept in front of you
- Mouse should be placed within a feasible distance
You cannot compromise with good posture while working for 8-9 hours every day. Don’t hunch forward in your chair or slouch, if you are still doing it, then now it’s time to check your screen height.
2. Find your ideal chair
Well, sofa and couch can never be your best companion for spending work hours. If you want to sustain a good posture that gives support to your back, then ditch your comfy furniture and look for a chair that helps you to sit straight and maintain the right balance. The fluffiness or soft cushions and sofa base aren’t healthy for the lower back. Make sure to lean forward towards your screen and sit upright.
3. Movement is Medicine
Why do you feel constant fatigue and back pain, even after working with so much convenience? Sitting consistently at one place for hours and restricting your bodily movements is going to help you anyway! Instead of looking for all comforts, take some short breaks!
Remember moving your body is as important as maintaining the right posture. Once you start feeling stiffness or pain, get up and take a small walk. You can set an alarm to remind you to take a quick walk within the house.
4. Incorporate Exercise
One of the most beneficial ways to strengthen your lower back and spine muscles, walking for 30 minutes can work wonders for your body! Take walking as a low-impact form of exercise that facilitates strong circulation and increases the stability of the spine. Besides, don’t forget to stretch.
Regular stretches improve your flexibility, mobility, and posture, preventing awkward movements, and susceptibility to future injury. Yoga is best for maintaining your spine health.
5. Support your lower back
Sitting upright for long hours gives stress and pressure to your lower spine. Not everyone can access an office chair, in that case, make sure to recline back in your chair to avoid slouching. You can simply roll a towel, use a log-shaped pillow, or put on a lumbar pillow to maintain an arch that will make you sit up straight thus improving your posture.
The technique is not restricted to Working from home, you can continue to take support even while sitting in your office chair to avoid getting pain and discomfort after relaxations in lockdown.
Conclusion
If you’re struggling with back pain, try to bring some modifications to your work space. It doesn’t require a lot of effort, while enjoying the comfort of your home just try incorporating these tips that help avoid a sore back and improve your overall wellness. If problems persist, consult your doctor, and get yourself immediately checked.
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