Working from home has many benefits, such as allowing you to be your own boss. However, working from home can also cause serious problems if you are not used to working with your back in one extended position for hours. Routinely sitting in one position for so long can cause lower back pain and stiffness that is hard to recover from, especially if you do not take any preventive actions when the first signs of trouble arise. Here are five tips to help you improve back pain while working from home:
1. Set a Separate Workstation
It can be tough on your back while working from home, especially if you do not have a dedicated workstation. If you are constantly working from your couch or your bed, you are likely to experience back pain. A separate workstation can help ease your back pain while working from home. Having a dedicated workspace will help you maintain good posture and avoid slouching. Ensure your workstation is ergonomic to avoid strain on your back. Additionally, a workstation near a window can help reduce stress and fatigue. Furthermore, ensure that your monitor, keyboard, and mouse are at the proper height.
2. Choose the Right Chair
The second most important step to prevent back pain while working from home is to choose the right chair for your body. The mattress of your bed is good for your back because it supports your body and gives it something to rest against. A chair or desk, however, can stress your back if you do not have the right one. Therefore, invest in a good-quality chair that will help support your back and keep you properly aligned while sitting. There are many types of chairs with different functions; for instance, active sitting chairs can keep your body moving while you sit. Try not to sit hunched over a computer for too long. You need to support your upper and lower spine to maintain proper posture.
3. Support Your Lower Back
Your lower back is a complex area of your body that can easily be out of alignment by sitting in the wrong position for too long. Luckily, there is something you can do to prevent that from happening. Invest in a back support cushion or wedge. Not only will it help maintain your alignment, but it will also improve blood flow, which helps your muscles and joints stay healthy. Additionally, by using a lumbar support pillow to support your lower back, you are helping to take the pressure off your spine and prevent your muscles from getting tense.
4. Get a Standing Desk
If back support is not an option for you, then there is another thing you can do to help maintain good back health. You can use a standing desk and work for some time while standing rather than sitting down. Using a standing desk can help remove the strain off your back and neck by keeping your spine in a more natural position. Additionally, standing desks can help increase your energy levels and focus and burn more calories than sitting down. If you frequently suffer from back pain, a standing desk could be the perfect solution for you.
5. Exercise for Correct Posture
You should do some basic exercises while working from home to improve your posture and maintain good alignment while sitting. Try to engage in at least 10 minutes of these exercises at least three times a week. Ankle squats will help you work your hips and legs, which can make a big difference when it comes to standing up straight. Resting on your knees with your hands on your thighs can also be very beneficial for keeping the correct posture. Finally, the full squat position will work all the muscles in your lower back and legs without having to strain yourself too much. Just make sure to keep breathing during these movements so that you do not get too tired. Furthermore, stretch your lower back and abdominal muscles to help prevent stiffness, and maintain proper posture throughout the day. Take a moment to stretch every 30 minutes or so.
Working from home may sound like a dream come true for you, but the hardest part is enduring the long-term effects that can be caused by sitting down for prolonged periods. However, if you do the above simple things every day, you should have no problem working from home without experiencing frequent back pain.