Increasingly, more people are working from home to stay productive while practicing social distancing. However, some common practices that result from turning your home into an office could be causing pain, especially in the neck, back, hips, legs and hands. Thankfully, these conditions are preventable and treatable, and we’re here to share some tips and ergonomic stretches to make sure you’re feeling your best as you’re working from home.
Make Sure Your Workplace Supports Your Neck and Back
Many people working from home don’t have a dedicated office space, and it’s tempting to work from the couch or bed. While this may seem more comfortable than sitting at a chair and table, it can be harmful for your neck and back.
A good rule to follow is making sure the top of your screen is at eye level when sitting erect, and you are sitting in a chair that gives you some lumbar support. If your chair has no lumbar support, use a small pillow in the natural curve of your lower back to accomplish this. Try to adjust your chair and workstation to allow for the “rule of 90s” (90 degree bend at knee, hip and elbows) to decrease joint and muscle strain. Sitting straight will help prevent neck, shoulder and lower-back strain that can occur from slouching.
Incorporate Ergonomic Stretches Into Your Routine
Neck and Back
If you are feeling neck pain, try tilting your head from side to side, followed with nodding and gently shaking your head a few times.
To ease back pain, try rolling your shoulders forward and backward, or extending your arms to your sides and squeezing your shoulder blades together for a few seconds. Stretch your lower back by standing and reaching both arms toward the ceiling, and tilt to the right and left to stretch your sides.
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