Its's July 1st, 2020 and it looks like Corona Virus News is just not going away. Still more and more people are working from home, setting up workstations, and rooms to accommodate their work. Working from home can be great, but there can also be a lot more distractions.
Whether you are studying, working on a computer, working on the phone or on a zoom call, here are some great tips to help you avoid neck pain and back pain while working from home.
- Whether you are on your phone, computer, or other screen make sure the screen is at eye level. Many patients will get "text" neck from constantly looking down on their phones. Try not to put your screen on your lap or on your stomach.
- Take breaks while you work. Being glued to your computer or phone for hours on end is not healthy for you or your neck. It can cause tension in your neck, shoulders and upper back. Taking a break every 30-40 minutes is a good idea. That is easy to do when you are home too.
- Check your office chair. What is the height of that chair? Can you easily adjust it and move it? Do you have your back supported while you are sitting? Are you stressing your muscles, joints and ligaments by sitting too low or sitting too high? Check to make sure that your feet are comfortably on the floor. Check your desk height as well. Are you over reaching and straining your body to get to certain things on your desk? If you have sciatica or leg pain, place one foot on a step stool to elevate, taking pressure off of the lower back.
- Look into getting a lumbar cushion or a seat cushion for your office chair. You can easily support your lower back and mid back with cushion when you sit for long periods of time.Then you can sit up with good posture in your spine.
- When you are at home, you can have so much more flexibility. If you are home and experiencing tension or pain in your neck or back, apply heat or ice. You can also apply electric muscle stimulation (tens unit) easily to the affected area. This also increases blood flow and reduces inflammation.
- Stay hydrated by drinking healthy fluids like water. Again very easy to do when you are home.
Working from home looks pretty advantageous these days. If you are lucky enough that your job or business allows you to do it- its can be simply wonderful. With some simple changes, it can be a great day at work... and home.
Further Reading:
- What to do when you have difficulty falling asleep
- Traction Pillow can help for deeper sleep with optimal posture
- Help with Numbness and Tingling at Night
- Stretches to Help you Sleep
- The Boney Hump in the Back of my Neck
- 10 Pillows that Work in 2020 for Neck Pain
- How about an Adjustable Pillow for Better Sleep
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