Many of us have been working partially or even full-time from the comfort of our own homes for the last 18 months, however working within an inadequate office space can take its toll on our bodies which can include lingering back pains. This may even be something that you hadn’t experienced before, or perhaps you have already been suffering from this whilst working in an office environment.
Tips to Reduce Your Back Pain
Keep Your Neck Straight
Make sure that your laptop or computer screen is at a viewing height that feels comfortable for you, which will allow you to keep your neck straight. It’s important that you look at your screen straight ahead, otherwise you will end up twisting or bending your neck. This may seem harmless at the time, however, over time your muscles will become sore which can lead to severe pain. If you use a mouse and keyboard, they must both be on a flat surface (ideally a table), so that your hands and forearms are completely level. If they aren’t, this can also lead to aches and pains in your neck and shoulders. Make sure that your screen isn’t more than an arm’s length away, and your keyboard and mouse should be close to you, so you won’t need to excessively stretch and tire yourself out whilst working. here you know How to Reduce your back pain.
Sit Back in Your Chair
If you try to sit upright for long periods of time at once or even hunch over when you feel tired, this can really cause a strain in your back. Whilst working, sometimes we don’t notice this, but it’s essential to be conscious of this for optimal spinal health. Sitting incorrectly can cause your back to curve, which causes discomfort in your lower back and your discs. The chair that you sit on should be able to support your body weight and try to sit back when you can, this will help you to feel more relaxed and pain-free. If your chair does not have the best support for your back, a cushion on your chair will suffice for better support.
Rest Your Feet Flat on the Floor
If your feet aren’t resting flat on the floor for long intervals, this can restrict blood flow to your legs. Not only this, but this can also cause strain in your muscles which could potentially lead to chronic health problems. To prevent this, keep your feet flat and avoid crossing them for long periods of time whilst you are working. This will help your posture to naturally improve, however you can invest in an ergonomic footrest if you’d like to take an extra step for the best spinal alignment.
Try to Avoid Working in Your Bed
As comforting as it sounds to work from your bed, this really isn’t ideal for your body. If you use a laptop, this will most likely be resting in your lap which isn’t the best position for the ideal screen viewing. Remember, this can cause unnecessary strains in your neck, shoulders, and back. However, if working in your bed is your only option, it’s best to have an extra pillow behind your back and a low table in your lap which your laptop can be placed. This will cause minimal straining, however, it’s still preferred not to work from your bed. Also, working from your bed isn’t always the best for your mental health, as your bed is where you relax and sleep. If this is the same place where you work, this could make it difficult for you to shut off and unwind during the night.
Take Frequent Breaks
Regular movement is beneficial for all aspects of our health, whether that’s going for a walk, home workouts, or even some light stretching. Working from home and sitting in the same position for hours on end sometimes means that we aren’t as mobile as we should be, but it’s important to take breaks often. Taking breaks can also help to boost your energy and keep you motivated throughout the day. This will also help with blood circulation, as well as making sure that our joints and muscles don’t become stiff and aggravated. Even getting up every so often to get a glass of water or make a cup of tea is much better than not moving from your chair at all. If you can, try to go for daily walks during one of your longer breaks in the working day, you will feel rejuvenated afterward. And once you have finished working for the day, or even on weekends, try to engage in some sort of physical activity. Whether that’s going to the gym, jogging, or even yoga, your body will thank you! All of these can help to reduce any stress or tension that tends to build up in our neck and back.
Posture Corrector
If you do suffer from back pains which can sometimes be unbearable, a posture corrector may be beneficial for you. They aren’t as uncomfortable as they sound! They are extremely wearable, providing corrective support for your overall posture. They help to keep your spine aligned which can, in turn, relieve any pain that you are experiencing. There is no set timeframe for how long you should wear these, as this varies from person to person. However, perhaps you can start with wearing them for 20-30 minutes per day and gradually increase this. If you do decide to wear a posture corrector, it’s wise to keep an eye on your progress.
Even if you are back in the office and working full-time, it’s great to still take these tips into consideration. After all, even in an office environment, it’s still very common to be sitting at a desk in front of a computer all day. It’s vital to prevent any aches and injuries as best as we can for our best physical health.
