When you’re working from home, you’re most likely spending several hours a day sitting down. Depending on the amount of pressure you’re putting on your lower back or other parts of your back, you could end up experiencing ongoing back pain. This kind of discomfort can make it hard for you to sit comfortably in order to do your job. Keep the following tips in mind for preventing back pain from occurring when you work from home.
Adjust Your Workspace
Your workspace should provide you with a comfortable environment for working from home that won’t strain your upper or lower back. While it might be tempting to sit on your couch while working or even stand at your kitchen counter, you might be putting more strain on your back muscles than you realize. To prevent back pain, you should be sitting at a desk or table in a chair that offers the right height for you and good support for your back.
Check Your Screen Height
Staring down at a computer or laptop screen for hours each day can put too much pressure on your upper back and neck. While you’re seated at your desk or table, adjust the height of your computer monitor or laptop so that your eyes are looking at the middle of the screen. This stops you from having to tilt your head and neck down for several hours. You can prop up your monitor or laptop to reach the right height, but don’t overdo it. Having to tilt your head and neck up to see a screen that’s too high can also strain your upper back muscles.
Practice Good Posture
The way you sit at your desk or table while working can have a big impact on whether or not you develop back pain. You can stop this kind of pain from occurring by being careful with your posture. When you’re working, make sure that you’re sitting straight in your chair with both of your feet flat on the floor. Sitting straight helps prevent pressure from building up in your back, which lowers your risk of having back pain and stiffness.
Do Back Stretches
Doing stretches from time to time is a good way to keep your back muscles flexible, so that they’ll be less likely to tense up when you’re working. Set reminders to stop what you’re doing and stretch a few times a day. You can do simple stretched while sitting or standing to help ease muscle tension in your upper or lower back if you have any.
Move Around
Sitting for long periods of time can strain your back muscles, which could lead to chronic back pain over time. When you sit, you’re putting pressure on the muscles in your lower and upper back, especially if you’re not sitting with proper posture. You can avoid this by getting up and moving around regularly, such as every hour or every couple of hours. During these times, you can walk around your house or get your daily stretches done for better muscle and joint flexibility.
If you’re looking for relief from back pain, please contact Huntington Orthopedic Institute today. We offer orthopedic care in Pasadena to help you find relief from back pain, shoulder pain, or chronic pain in other joints, such as shoulder arthroplasty and other types of arthroscopic procedures.