How to prevent back pain when performing from home?

Author : Dr. Sachin Mahajan | Published On : 20 Sep 2021

The ongoing COVID pandemic has made many folks work from home. it’s unfortunate that some people that are performing from home suffer from lower back pain. Possibly it’d be a result of your headquarters set-up. Long working hours without a cushy chair, poor posture, and other uncomfortable things can all end in back pain.

There are many benefits to performing from home, but there are some drawbacks also including neck pain and back pain. Normally home environment is meant for relaxation and entertainment. Normally only a few people design homes for serious paperwork. So as people are forced to figure from home, they use but ideal seating and dealing arrangements. Using laptops while lying on the bed might not be the perfect situation and may cause undue strain on the spine. during this article, Dr. Sachin Mahajan, a senior Spine Specialist in Pune, compiled some tips & strategies to stop back pain while you’re employed from home.

Changing your lifestyle is that the key to maintaining a healthy back. If you would like to take care of a healthy back by the end of the day, you ought to hand over on your sedentary lifestyle.

You can prevent WFH back pain effortlessly if you’ll follow the following pointers and tricks:

  • Start your day by stretching your back.
  • While performing at home, stretching exercises are how to alleviate back pain. it’s advisable to start your day with a couple of stretches that strengthen your back muscles. A morning stretch will have a positive effect on your body form throughout the day.
  • Find your ideal chair
  • It may surprise you to seek out out that your couch or bed isn’t the right place for you to figure. If you would like to take care of the correct posture that’s good for your spine, then you ought to find a chair that helps you sit in a straight and cozy position. It’s better to not sit on soft and fluffy seats. Don’t lean forward on your display screen or slouch back in your chair.
  • Support your lower back
  • Sitting in upright positions puts more pressure and stress on your lower back. Therefore, it’s crucial to supply extra lower back support. So simply placing a rolled towel or a log-shaped pillow near the lower is that the easiest method to take care of your posture and reduce pain.
  • Keep your neck straight while watching your display screen.
  • Adjust the pc screen in order that you’ll comfortably view it. Don’t watch your display screen , such as you watch your phone. Also, don’t position your screen in such how that your neck must be twisted. Some people wish to place the keyboard and mouse to the side of their screen, but this will cause neck pain thanks to bad posture. If you’re employing a laptop, you’ll need to place it at a height comfortable to look at and straight ahead of you.
  • Face your display screen sideways toward a bright window.
  • If you would like to scale back the danger of visual eye strain caused by glare or partial retinal adaptation, don’t place your display screen facing the window, because the sunlight that falls on the screen causes glare. And it’s also not advisable to figure facing a window, because you’ll stare directly into the sunlight.
  • Your screen should be perpendicular to your window unless your window has shades that will be closed. Cover any glass tables you’re using to stop glare reflected on them.
  • Do not use a squishy, soft wrist rest.
  • Keeping soft material for support might offer you a cushy feel, but it’ll put pressure on your finger flexors and therefore the median nerve. As a result, it’d increase the danger of acquiring carpal tunnel syndrome.
  • Ensure your feet are flat on the bottom once you are sitting.
  • In case your feet cannot reach the ground, use a box or footrest. you ought to not let your feet dangle in mid-air or bend back behind the chair – if you are doing so, it increases pressure under your thighs which reduces the flow of blood to your lower legs and feet. Eventually, you’ll be at high risk of developing deep vein thrombosis.
  • Make sure to maneuver frequently

One of the most drawbacks of WFH is restricted body movement. to finish your daily tasks, all you needed was a computer and therefore the internet. So you’ll move less. However, bodily movements are as important as maintaining an honest posture. it’s important to require frequent walking breaks. Getting up frequently may be a good antidote for avoiding back strain. Your body becomes stiff if you consistently sit for long hours. it’s recommended to form short movements while you’re employed throughout the day. Setting an alarm to remind you to require a 5 min walk within the house every hour will keep you motivated. To ensure that you simply don’t suffer from back pain within the future, follow the following pointers and if you continue to experience back pain, consult Dr. Sachin Mahajan, a renowned Spine Specialist in Pune who can provide a permanent solution. He has 10+ years of experience in treating various back problems.