Working from home can have many benefits. It can be ideal if you have a job that allows you to work remotely, or you just want to spend more time at home instead of commuting to an office. However, there are also risks and pitfalls of working from home. If you’re prone to back pain, it can be dangerous to work in an environment with limited opportunities for breaks and activity. Working from home can also have its challenges on your personal life. It is much harder to meet new people when you work from home. You also don’t get the social interaction of going to an office daily. To mitigate the downsides of working from home, here are ten tips for preventing back pain while working from home.
Tip 1 – Change your workspace
If you’ve been working in the same place for years, you may have developed bad habits around your workspace. This can include not being able to reach your keyboard or having your monitor too low for your eyes. These bad habits can lead to chronic back pain, making working from home far less effective. When changing your workspace, make sure to do the following: – Adjust your chair to fit your body – Your chair should have lumbar support and a seat that extends at least two inches past your knee. – Place your computer monitor at eye level – Your arms should extend at a 90-degree angle when you type. – Use a keyboard tray – If you’re using a laptop, put it on a stand to adjust its height. – Organize your desk – Make sure to use drawers or keep things off of your desk to reduce clutter.
Tip 2 – Take more breaks
Working from home can make it easy to forget to get up and move around. This can lead to increased tension in your back and potential long-term issues. To prevent this, set the alarm on your phone or computer to remind you to take a break. Make sure to take walks outside and find ways to engage with other people. This can be as simple as talking to your neighbours or getting coffee with a friend.
Tip 3 – Get up and move frequently.
In addition to taking more breaks, make sure to get up from your desk every hour or so. This will help keep your muscles loose and reduce your risk of back pain. Your body will thank you for it, especially if you work from home.
Tip 4 – Don’t hunch over for a long period of time
This is especially important if you are using a laptop as your primary computer. The natural position for someone using a laptop is to hunch over it. This can cause serious issues for your back and shoulders. To prevent this, make sure to place your laptop on a stand, and use a keyboard tray. Hunching over for long periods of time can also cause issues with your eyes. Make sure to look at your computer with your head level.
Tip 5 – Exercise your core
Working from home can be remarkably sedentary. Many people who work from home spend most of the day in one place. This is not ideal, and can lead to issues with your core. To prevent these issues, make sure to do some core exercises every day. You can do this while you’re watching TV or during your lunch break.
Tip 6 – Keep a good posture
Poor posture can lead to back pain, especially if you are working from home. Make sure to sit straight and sit on the floor with both feet. Make sure to use lumbar support if your chair has it. If your job requires you to stand, make sure to take frequent breaks.
Tip 7 – Use a chair with back support.
You’ll likely spend most of your day sitting if you work from home. Spending long hours sitting has been linked to increased heart disease and type 2 diabetes risk. To reduce this risk, sit in a chair with back support. This will help to take some of your stress off your lower back.
Tip 8 – Light exercise at the end of the day
Working from home doesn’t have to leave you completely sedentary. When you’re done with your work for the day, make sure to do some light exercise. Whether you choose to jog in place, do yoga, or use a mini trampoline, it will help to keep your body loose and your mind clear. When you work from home, you’re almost guaranteed to spend the majority of the day sitting down. This is an issue, since prolonged sitting is one of the leading causes of back pain. Luckily, there are several things you can do to prevent back pain while working from home. With these tips, you can make sure to avoid back pain while working from home.