James Elwood • November 28, 2022

Useful Tips to Prevent Back Pain While Working from Home

The outbreak of Covid-19 and its aftermath is becoming a part of our lives. A large number of workers have been confined to their homes and are compelled to work remotely or when working from the comfort of their homes. Back pain treatment is of great help for people who are suffering from stiffened backs, lower back aches, or so on. 


While the trend of ‘work from home comes with its benefits, it also gives rise to significant drawbacks. The two major disadvantages of ‘working from home is back pain and neck pain.


 Sitting for prolonged hours in a slumped manner or staying glued to your screen in the wrong posture can pose several hazards for your overall wellbeing. 


Sitting for prolonged hours can give rise to several issues, right from back pain, weight gain, and neck pain, to poor posture. So, to reduce lower back pain causes, you can follow a few fundamental tips. 


• Find a good chair


Your couch or sofa isn’t the ideal place where you can work for prolonged hours. To maintain a good back posture, it’s crucial to find a working chair. 


Such chairs allow you to sit straight, comfortably, and upright. Avoid sitting on fluffy or soft furniture as your entire body has to lean towards the screen. 


• Create a separate workspace


To some, remote working means the autonomy to work when sitting, standing, or lying down on the couch. However, it has terrible effects on your body and back. Try to create a distinct workstation where you can sit during office hours. 


You can choose your balcony, living room, or even the study room. Try to get out of your bed and maintain an ideal posture on your office chair. 


Remote working can increase our cravings for packaged and salted snacks such as potato chips, biscuits, aerated drinks, etc. This habit can aggravate your overall health. Keep a few items handy on your workstation tables, such as a water bottle, dry fruits, and a jar consisting of nuts. 


• Stretching exercises 


Performing a few stretching exercises for a few hours daily can alleviate back pain to a great extent. For example, you can start your day by stretching your lower back. Trying your back and performing a few breathing exercises is the best way to start your morning. 


• Move after every few hours


One of the significant disadvantages of remote working is that we get to perform only a few body movements. All we need to carry out our work is the internet and a laptop or system to carry out our tasks. 


However, you’ll have to move your body after an hour or so to take care of your body posture. Sitting in the same position without changing for several hours can stiffen your body. 

If you are looking for a consultation to see how dry needling can help you, click here.

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