Tips to reduce neck pain and back pain while working remotely.
As more and more of find ourselves working from home these days, you may find yourself with a completely new set of aches and pains. This new lifestyle could mean that you will have to set up the proper office area. This will ensure that you are practicing proper posture to ward off any new aches and pains. We tend to get a little more lax about our posture when we are working from home and forget that it certainly can take a toll on our bodies. Here is our guide to reduce neck pain and back pain while working remotely.
Working from home under quarantine.
Working from home under the covid19 pandemic quarantine has become the new normal for many across the nation. While working from home under quarantine you need to ensure you are setting up your work station in a manner that is ergonomic. Posture is very important to your spine’s health. When you have poor posture your spine will slowly take on a new shape. When this happens often times there isn’t pain until it is extreme.
We are born with natural curves in our spine, however, when we sit or stand for long periods of time with poor posture, gravity starts to take its toll. Poor posture isn’t something we all think about. It can be something as innocent as having your laptop on your bed and you looking down at it all day. You need to take the time to set up a proper office. Some of us while working from home in quarantine will think that using our kitchen tables is the proper setup. While it can be with some modifications, it’s not always ideal. Finding a good office spot and set up is important for your health.
Take time to set up a proper office.
Take the time to find a place where you can maintain good posture for your hips, hands, and head. Be aware of the ergonomics of the office space. Your monitors should be up at eye level. This can be done by putting your monitors on a monitor stand or propping them up with some thick books if they are too low. Your chair should allow you to sit in a comfortable position that will not be too short or too tall. Your keyboard should be easy to use and allow your hands to be perpendicular to your thighs.
Of course, even with that ergonomic setup, you should still ensure that you take the proper breaks throughout the day. Get up and take a lap around the house, vacuum, or sweep. You need to take the time to move about. This will not only help your body’s spine but good posture but it is great for mental health too. Movement is important and as we sit inside, we often forget to move. Set a timer if you must get up and do something other than sitting for hours staring at your computer screen.
Good posture for less neck and back pain.
Good posture is something that we should think about not only in the office but every day. We are looking down at our devices more than ever before. Due to this habit, we are creating what they call “text neck”. While watching the news or other programs that have regular people on them, look at the area from the lower neck through the shoulder blades. You will find that many people have a hump in this region. That is created by gravity pulling at the head as you are looking down. Remember the proper posture you were taught? Stand up straight with shoulders back and head level when you are doing any activity. Sometimes we cannot avoid looking down, however, if you can, please do for your neck’s stake.
Working from home is a new experience for many of us. And, we didn’t exactly have a lot of time to prepare. However, try to remember to make the best of it. Getting acclimated to working from home takes a bit of getting used to. Be sure that you set aside time to work as well as time to do other things. A good balance of work and life is important during this time more than ever. You need to find time to do things that you enjoy.
Maintain a proper balance in your life.
Working from home can be a great experience if it is done properly with the proper balance. If you can get outside, go for a walk and take in some fresh air. Everyone can take the time to learn a new hobby or put together a puzzle. Spend time with your loved ones or if you are alone, make the best of it with finding meaningful things for you to do. While working from home get creative. This is a new way of life, embrace it the best to your ability.
While you are working from home, be sure to try to lead a balanced life. Take some time for yourself. Remember to enjoy your family and friends through online communication and phone calls. You are not the only one working from home, and going through this, find others that you can relate to. We are all going through our version of what it’s like working from home and balancing our life, family, friends, and even businesses. If you are struggling, reach out to friends and family that care. Be sure to keep moving and exercising even if the gym isn’t open. There are many exercise routines that you can follow right from the comforts of home. Be sure to watch what you are eating and enjoy healthy food and snacks. Now is an easy time to let your health slip, since, you are home.
Learn about proper posture.
Our emotional, as well as physical health, can take a toll from working from home. You need to find ways that will help you lead a healthy lifestyle for you. Maybe take the time to learn how to cook more healthy as well as stand with proper posture. Proper posture will help you have less back pain overall throughout life. Proper posture is something that we have to be conscious of in the world today. Take this time to educate yourself in proper posture and healthy eating habits.
While working from home you may be working on improving your work station. During this trial and error time should you find that something did not agree with you back, we are here to help.
Should you be experiencing pain in your back or neck, you should contact your emergency chiropractic office today and get your pain cared for. Call Tebby Chiropractic and Sports Medicine Clinic at 704-541-7111 or fill our on-line appointment request at the top of the page.
Tebby Chiropractic and Sports Medicine Clinic
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