These days, many are enjoying the benefits of working from home: Short commute, more time with the family, working on the couch. But a lot of people working from home are discovering that it may be causing them back pain.
Back pain is already a common occurrence when you’re working at the office. Working from home is no different and sometimes can be worse. The problem is the way the home workspace is set up. 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 health.
Avoid Getting Back Pain From Working at Home
Are you trying to work while lounging in your bed or slouching on your sofa? It seems like a good idea. In the beginning, it probably feels comfortable too. But how do you feel after 8 hours of it? We’d bet you’re finishing your day with a sore back, neck, or shoulder muscles.
Working on a computer for hours on a daily basis can easily lead to back and neck pain. To make matters worse, many people find themselves hunched over a coffee table and not sitting at a desk with a chair. The best way to reduce or even avoid back or neck pain is to make a few changes to your workspace.
Tips To Avoid Back Pain From Working at Home
Buying the adjustable ergonomic chair that supports the curve of your lower back is a good, yet expensive, investment. Yet, you might still have back pain while working.
Before exchanging your chair, consider your behavior towards the following because it might not be your ergonomic office chair that’s not working.
Focus on Posture
Prolonged sitting and slouching forward may contribute to back pain. The spine is not designed for abnormal fixed positions. The proper way of sitting would be erect. This keeps the joints and bones aligned, supporting the muscles and ligaments. And it prevents muscle fatigue.
You should try to sit all the way back in your chair to take full advantage of lumbar support. The knees should be bent at a 90-degree angle with feet flat on the floor or assisted by a footrest. That is the ideal position. But, this is not an easy thing to do. It gets old quickly, which leads us to our next point.
Take Breaks Often
Movement is the key to keeping pain-free. Even with an ergonomically correct workstation, you should try to move around often. Take a walk while talking on the phone. If you’re primarily sitting, try standing for short periods of time. The point is to move around and not stay static.
Stretch Yourself
It is always a great time to build stretching into your everyday work routine. Periodic stretching will help deliver fresh blood, oxygen, and other healing nutrients to your muscles. You’ll feel better, more relaxed, and prevent future injury.
Take a Walk
Exercise and stretching at regular intervals are key parts of protecting your spine throughout the day. You could set an automatic reminder on your phone to help you remember to do this. Engaging regularly in low-impact aerobic activity provides your tissues with essential blood flow and may help minimize back pain.
Seek Some Help
Even with the tips to help prevent back pain, sometimes you may need a little outside help. Seeing a chiropractor or a massage therapist to work on your sore muscles and soft tissues can make a world of difference. Seeing a professional soft tissue expert can really add to your comfort and keep you feeling great while working. Why put up with unnecessary pain, when there are professionals out there with the skills to keep you pain-free?
Comfort Helps Your Productivity
It’s no secret that a comfortable workspace will help your productivity. It will also help you feel your best. If you want to work comfortably, investing in a few practical office items will serve to support your back. Also, try to have some variety in your area and keep moving. This helps to support your muscles and joints which is crucial while sitting and working.
If you are already feeling soreness from working at home, seeing a chiropractor or massage therapist can get you back on track. They can alleviate your back pain and get you back to feeling better as you get your home workspace in order. It may be important to undo the damage while you set up your new ergonomically correct workspace. It’s never too late to get back to feeling better and more comfortable while working from home.