Work from home is not new to the US. Even before the COVID-19 pandemic, around 1 out of 6 US workers were working from home. The number rose significantly as the stay at home orders prevail throughout the nation.
Millions of people are working from home and are asked to adjust to doing their jobs remotely, where they are working on the inconsistent desk setups. You may also be using your laptop or computer from a regular table, kitchen countertop, lounge chair, or even your bed. There are pretty high chances that you may be having some body aches, neck pain, or back pain. All such pain due to these inconsistent desk set ups are the reason that why you must optimize your workstation or (at-home) working place so that it doesn’t cause you any further issues.
However, if it would have been a matter of a few days, then you need not worry, but the concern is that this is turning into months due to coronavirus. You don’t know when you're going to see a reduction in the impact of COVID-19 or relaxation in the restrictions.
Hence you need to be careful about the way you sit and work till the time you are working from home. Here are some tips to avoid any neck pain or back pain while working from home:
1. Optimize your desk setup
It is essential to sit in the right posture to avoid any back pain, and hence there is a need to optimize your workstation. Here are some ways you can correct your desk set up:
· Place the computer screen at an arm’s length.
· Make sure that the top of the computer screen is at your eye level.
· Place your feet flat at the floor and knees bent at a 90-degree angle.
2. Move once every hour
You may be sitting in one position for long hours, but you must know the negative consequences of doing so, that may lead to pain. Make sure you move every hour to avoid such situations. Even if you are sitting and standing up, getting up to grab some snacks, or take a walk in your house, you must move your body.
3. Indulge in exercise
Exercising is best for your complete wellbeing. It not only imparts flexibility to your body but also improves blood circulation in your body. Here are some simple exercises that you can do while working from home:
Shoulder circling and stretching-
Place your fingertips on your shoulders, pull them back, breathe in and rotate your arms loosely and slowly in the forward direction. Exhale and rotate them backward. Start slow in small circles and gradually increase.
Shoulder blade squeeze-
Here, you need to squeeze your shoulder blades together without elevating your shoulders. Hold it for 4-5 seconds and repeat for around 15 to 20 times. You can do this twice a day.
It is best recommended when you have back pain. Kneel, keeping your hips-width apart. Breathe in and exhale while you lay your torso over your thighs. Lengthen your spine through the crown of your head. Your chest should rest on your thighs. Rest your forehead on the ground, and keep your arms extended. Hold the posture for 1-3 minutes and repeat.
So, these were some of the ways you can avoid back pain. Apart from this, you can keep a pillow or seat cushion to correct your posture. You can try out the seat cushion from Bael Wellness, which is best recommended for Sciatica, Coccyx, Tailbone, Orthopedic, and Back Pain Relief. Even the American Chiropractic Association approves it.
Made from heavy-duty & high-density resilient grade A memory foam, it provides natural balance, evenly distributes body weight, and helps to keep the spine straight.