How To Prevent Back Pain While Working From Home
Since the beginning of COVID-19, more of us than ever are spending time working from home. Consequently the amount of people suffering from back aches and pains has been on the rise. What people thought would be a temporary situation – perhaps a few weeks propped up on the sofa with their laptop – has turned into a more long-term arrangement.
The benefits are many: cutting down our commutes, spending more time with the family and pets, wearing whatever you like.
Take Regular Breaks
Move more. Too many of us neglect breaks and your posture deteriorates the longer you spend sitting or standing in the same position. You can have the perfect posture for 8 hours straight but will still end up with aches and pains. Changing your position regularly is a great way of softening the load on tissues, ligaments and joints which are overused. Your best posture is your next posture!
We recommend moving or changing position every 20-30 minutes. Whether it’s altering your desk chair by a couple of inches, getting up for a drink or stretching at your desk. Try taking your phone calls stood up and go on a walk during your lunch break.
Improve Your Home Office Ergonomics
Take a look at your workspace and think about whether it is best suited to your body. Try getting your hands, wrists and forearms inline and parallel to the floor. Your head should not be bent forwards or looking to the side if you have multiple screens. Your monitor should be in line with your eye level. Raise up your laptop by putting a few books underneath. Ideally you will need an external mouse and keyboard to use with your laptop raised.
It’s important to have variability with your postures. If you can set up a standing station you can alternate your time between sitting and standing. But watch out when you’re standing that you’re not getting into bad habits such as leaning your weight down on one arm or leg.
Tech Radar recently compared the best desk chairs for all budgets and with working from home here indefinitely, invest in your health and get yourself a new chair that will support your back. Health is wealth!
Exercise
We would advise anyone working from home to get into a healthy habit of creating an exercise routine for your workspace. It’s proven to boost energy levels, creativity, memory, productivity while lowering stress and anxiety.
One of our favourite stretches for spinal mobility is the cat camel (also known as cat cow, or Chakravakasana).
Cat Camel
Get onto your hands and knees into a table top position. Make sure your hands are underneath your shoulders and knees are underneath your hips. Your back should be in a neutral position.
Cat: Sink your back down towards the floor while lifting your head up at the same time, sticking your tailbone out to make a curve with your spine.
Camel: Tuck your head and tailbone in, creating an arch with your spine.
Do as many repetitions as you feel comfortable with. Take it slow to move each vertebral segment of your spine.