Do you ever feel tension or pain in your back while working from home? In general, the most common causes for back pain in remote workers is sitting for extended periods with little to no back support and using a computer with poor posture. With this in mind, the following are some effective ways to help prevent this type of back pain from occurring or continuing. And remember that you should always consult a healthcare professional about consistent pain or a previous injury.
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1. Use Ergonomic Computer Chairs
How often does your back ache when working at your desk? Ergonomic chairs are one of the best investments any business professional can buy. An ergonomic chair must be both efficient and comfortable, but what do you need to look out for?
These chairs are vital, as they are purposefully designed to suit the natural curve of your spine and provide a high level of support. Ergonomic chairs feature a high back to provide full support to the entire spine, with some having a pillow-style headrest or an area to place your feet. Most also have incredibly comfortable armrests, and who doesn’t love armrests on their office chair?
Ergonomic chairs are designed to support your spine and help reduce back pain. That’s why, when companies are choosing seats for their offices, this is their go-to option to fully support the health and productivity of their staff. After all, workplace wellness is key to success.
For the best results from an ergonomic desk chair, you need to have it set up correctly. You want to have it at a height where your feet can be flat on the ground and have a perfect right angle at the knees and hips. This will support your lower spine and prevent slouching.
2. Try Sit-Stand Workstations
Is sitting for too long hurting your back, or do you want to prevent pain from inactivity? A sit-stand workstation is a perfect option to help you keep on track during the work day. These are desks that move between a lowered position for sitting and a higher position for standing, allowing you to change positions as much as you need to maintain comfort and remain as active as possible.
Standing workstations generally sit on top of your existing desk and feature the moving stand part along with the desktop surface. In addition to this, they also have a separate add-on area for you to place your mouse.
An alternative version of this workstation is an entire sit-stand desk that has adjustable legs, which looks more sleek and organized when compared to a workstation that sits on top of a regular desk. These will generally be found in solid colors such as black or white or in a wood finish, so they will fit in perfectly to almost any home office.
3. Learn Posture and Computer Ergonomics
What is the best way to keep your lower back feeling at its best? You probably hear a lot about using correct posture, and this can be the difference between living comfortably and living in pain as we get older. This prevents unnecessary pressure on the spine and is the most important part of maintaining good spinal health.
To maintain correct posture while standing you want to make sure you’re standing up straight, with your shoulders back. This should make your head in line with your shoulders and hips from a side-on perspective. You should also keep your feet shoulder-width apart and put most of your weight on the balls of your feet despite many people naturally leaning more into their heels. Lastly, you need to pull in your abdomen so that it’s also in line with the rest of the body.
While sitting, you want to ensure your head stays in line with your shoulders and hips. But, you should create a right angle with your hips and knees. This is done by perfectly adjusting the chair to ensure your feet are flat on the ground and the seat is at the correct height. Another crucial aspect is keeping your computer screen at eye level to avoid pressure on your neck. Then, make sure your hands can rest comfortably on your keyboard without bending your wrists upward or resting your wrists on the desktop.
When trying this for the first time, good posture may be painful due to underused muscles having to work harder to hold the position. However, with mindfulness and practice, standing and sitting with good posture can be second nature to you! Want to learn more about exercises for your back? Here are a few types of gadgets to relieve stubborn back pain.
4. Strengthen Lower Back Using Simple Online Exercises
How can you strengthen your lower back? Yoga and Pilates are two types of exercise that are perfect for back strength and provide a lot of options along with relaxation. Both are great options for building strength and flexibility. Further, these types of exercise are not high-intensity, and you can find instructional videos for free on fitness websites and YouTube.
Yoga is very flexible. It only requires a gym mat, so it is appropriate for inside your home office or even outside on the grass. Pilates generally requires a gym mat and also a Pilates band, which can easily be purchased online. The movements involve more resistance for strengthening the back! Want to know other ways you can support your back? Here are some iOS apps to build a stronger back and help reduce pain.
Keep Your Back Supported in Your Home Office
You have a long life ahead of you, so make sure you take care of your spine and back muscles with exercise, the right equipment, and good posture. By always keeping a balanced diet, drinking water, and maintaining good sleep patterns, you’ll be on your way to achieving great spinal health.
Always be sure to speak to a doctor or healthcare practitioner before commencing any new exercise plans, especially if you have any pre-existing conditions, injuries, or pain that doesn’t go away.