If you’re working from home, chances are you’ve had some problems adjusting to your new workspace. Without the ergonomic setup most of us are used to, there’s been a rise in back problems over the course of the pandemic.
While serious back problems might not develop from working from home short-term, it’s pretty clear the pandemic isn’t going anywhere. More and more companies are realizing some positions don’t require as many in-office hours as they originally thought, so even after people begin to return to work, you may find yourself continuing to make your living from home. Learning how to maintain good posture while working from home is essential to your spine health.
What Is Good Posture?
To maintain good posture, you first need to know what good posture looks like. When sitting at your workspace, your legs should be bent at a 90-degree angle, feet flat on the ground directly below your knees. Keep your back straight by pulling your abs upright and rolling back your shoulders. Your ears, shoulders, ribs, and hips should all be stacked in a line.
Keep your elbows at a 90-degree bend, with the screen of your computer sitting about an arm’s length away. Your laptop should be positioned at a height that allows you to look straight ahead at the screen without craning your neck upward or downward. If you’re using a laptop that doesn’t allow you to change the height without putting your arms at an awkward typing angle, consider investing in an external keyboard.
Maintaining Good Posture
Compensate or Invest
If the chair and desk you use at home don’t allow you to sit in a way that promotes good posture, use things around the house to compensate. If your chair is too high, use boxes or books to give your feet a flat surface to rest on; if your chair doesn’t offer good support, use pillows to avoid straining your back.
As you continue to work from home, consider investing in a proper chair or desk to create your own ergonomic workspace, as this is the best option for maintaining a healthy posture and reducing the chance of back pain.
Notice Your Posture
People tend to slouch after about 15 minutes. Get in the habit of checking in frequently to make sure your body is correctly aligned. The more you notice it, the more it’ll become second nature to fix.
Exercise
Walking is an easy way to stay active and relieve back pain. Regular walks, in addition to core exercises, help strengthen the muscles that support your spine and improve the overall flexibility in the lumbar region.
Change Positions
Without the meetings and day-to-day distractions of working in the office, working from home can lead to long periods of time spent in the same position. Even if your setup is ergonomic, sitting for so long isn’t good for your back. Every 45 to 50 minutes, take a break to walk around, shake out your muscles, and get your blood flowing. Consider doing some stretches to strengthen your spine, as well.
For many people, an adjustment from a trusted chiropractor is an important part of spinal health, as well as a way to relieve existing back pain. At Crossroads Chiropractic, we have over 30 years of service in the greater St. Cloud area, and we look forward to helping you maintain a healthy back. Contact us today for an appointment.
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