If you’re working from home during the COVID-19 pandemic, you may already be feeling the toll it’s taking on your body. Instead of office desks and ergonomic chairs, you may find yourself sitting on sofas, beds, dining tables, or floors. In addition, we are all moving around less frequently. Unless you’re set up with a well-equipped home office, you might be putting your spinal health at risk.
To help you create a working environment at home with proper ergonomics, Doctor On Demand’s Dr. Kristin Dean has tips on how to arrange yourself to be comfortable, healthy, and productive working from home.
- Keep moving: No matter your work setup, it’s always a good idea to take frequent breaks to move around, walk, or pace within your living space. It’s easy to get caught up with work projects, so setting a timer to remind you to get moving can help. Changing positions from time to time can go a long way for your joints and muscles. You should also continue to make time for regular exercise. While many people may have experienced a closure of their usual gym or exercise facility due to the pandemic, it’s important to find alternative ways to stay active. For example, walk around your neighborhood or sign up for a virtual exercise class. Exercising is not only good for your cardiovascular health, but it also protects your joints by strengthening the muscles that surround them.
- Stretch often: One of the best things you can do to prevent neck or back pain is to stretch. Stretching can help increase circulation and prevent joints from getting stiff. Set a timer to remind yourself to get up and stretch once every hour.Keep stretching your arms above your head and to the sides and constantly stretch the muscles in your back and neck.
- Avoid the couch, if possible: While your couch may seem like the most comfortable place, it’s not the best for your health in terms of back and neck position for long periods of time. Sofas encourage you to round your shoulders and slump. It’s important to make sure your back is supported and not being strained.
- Create a laptop station: If you don’t have a monitor, it can be difficult to create a good ergonomic position. When you use a laptop without a keyboard or a mouse, you are much more likely to develop neck and upper back discomfort. If you are working on a kitchen or dining room table, one of the most important things you should do is adjust your laptop so that the top of the screen is at eye level. Your shoulders should be relaxed and not in an elevated position. If you are seated, you should ensure that your lower back is well supported.
If your posture is causing problems or your work station needs some help, our doctors at Doctor On Demand are available to help. Our doctors can also talk you through stretching and other exercises to keep things loose and prevent overuse damage.
Article by: By Doctor On Demand
https://blog.doctorondemand.com/how-to-make-your-work-from-home-space-better-for-your-back-36a3e7e28661