Firstly, are you sitting comfortably?
Secondly what does it take to get your job done?
Well, as a writer, all I need is my connected laptop and good headphones, and boom! I am good to go. The million dollar question is, what about our posture whilst working from home and what do you need to do to stay pain free from those aches and pains in the back and neck?
Our bodies naturally adjust when we stay in the same position for extended periods with repeated gestures. For instance, if you spend a significant part of your day sitting, then your body may adapt by tightening up muscles.
A good posture is the ultimate back pain remedy as it respects the joints’ natural positions. Subsequently, this aids the body’s muscular balance. Conversely, bad postures compromise the body’s muscular balance.
In the long term, this may disrupt the balance of specific joints and cause regular pain, ultimately meaning you’re off to the Chiropractors and you can say bye bye to your pretty bank balance.
This is why it is good to practice the right postures and habits. Apart from preventing pain, good posture also helps the proper flow of blood through your body.
Working from home is fun, but do you think you are practicing the ideal postures?
Let's look at some useful posture tips while working from home;
GIVE YOURSELF BREAKS, AND MOVE!
This is one of the crucial home remedies to help ease back pain. No matter how great your posture maybe, you need to have (regular) movement breaks. Humans are meant to be active; movement is crucial to our well-being. Depending on the number of hours you work, you may need movement breaks every 30 minutes. This is a great habit that will yield excellent results if you maintain it. You can use your movement breaks to stretch because stretches also relieve back pain.
ENSURE THAT EVERY PART OF THE BODY IS ITS PROPER POSITION
For your shoulder and back you need to;
- Keep your back straight, avoid arching your lower back
- Keep your shoulders relaxed
- Use a chair that supports your (lower) back
- Let your elbows form an angle of around 90-100 degrees. Anything less than 90degrees for your elbows is a no-no.
For your lower body, you need to;
- Ensure that your knees are the same height as your hips.
- Ensure that your calves form an angle of around 90 degrees with your thighs
- Ensure that your feet are comfortably placed flat on the ground or a footrest
- Ensure that you do not cross your feet; it results in the misalignment of the spine.
- Ensure that you have adequate room for your legs to move freely.
For your head and neck;
- Ensure that you place your screen directly in front of you, the top of your screen should be around your eye level.
One of the perks of working from home is that you can work from everywhere around the house. You can decide to use from your room or the garden, as long as you have the right posture. It would be best if you didn't stay in a position for too long so that your muscles don't tighten up. Changing positions can bring significant relief to back pain.
INVEST IN POSTURE ENHANCERS
How are you sitting right now? Bad posture? Don't worry; it happens to the best of us. However, it is critical to ensure that you always remember to maintain the right posture as much as possible. You can invest in rollers (one of our recent articles talked about their importance) to help you maintain a correct posture. Vibrating Rollers are a great way to stretch deep tissues around your body between long sitting hours - it could soon turn into your best and most reliable friend whilst working from home.
Looking for that perfect back pain relief product - look no further! Check out the Vibrating Roller from www.viberollers.com
The recent events in the world have proven the possibility of remote work across several industries. Coupled with growth in technology and digitalization, we now have the luxury of working from anywhere.
Well, if you can achieve half of your daily goals sitting across a computer screen, then you need to pay attention to your working posture.
Well, because you run at a high risk of musculoskeletal disorders and injuries that often result in chronic pain across parts of your body. Also, the way you sit when you get things done will go a long way in affecting your productivity and long-term health.
We care about you - we have your back!