As we begin to work from home more and more due to global events, it’s important to implement proper techniques when working in your home office, your kitchen table, your couch, etc… It’s sometimes easy for us to forget how we should still maintain our posture, composure, and ergonomics when we’re within our home base; especially if you’ve never worked from home before. Read on to explore some great tips and techniques which you can easily implement to efficiently and effectively work from home with ease and comfort for your neck, back, and spine.
Choose the Right Chair for You
The right chair can make a world of difference when it comes to working from home. The main differences between the right chair and the wrong chair are simply: does your chair offer the support and structure to provide you with a comfortable seating arrangement? If not, then you may want to reevaluate the style and ergonomics of your chair in which you’ll be working from. The chair is where most of us reside during the work day and if it;’s not properly designed for your body’s frame and size, you may end up with an uncomfortable work-from-home experience. Make the right choice and buy a chair which helps you thrive in your work-from-home environment.
Use an Ergonomic Keyboard
An ergonomic keyboard cna make a big difference in how you type. Ergonomic keyboards are designed with comfort and support in mind. Yes, they’re a bit more expensive, yet they may possibly offer relief for some individuals if they’re experiencing carpal tunnel syndrome. Your wrists may thank you later on.
Stay Adequately Hydrated
Dehydration can lead to a lack of productivity and being chronically dehydrated is not good for your body, especially your back, neck, and spine areas. Be sure to stay adequately hydrated. According to Harvard Medical School’s blog, there’s no one-size-fits-all approach to water consumption and you should ultimately listen to your body and consult with your doctor if you feel as though you’re chronically dehydrated. They’ll be able to recommend the right amount to keep you going through the day and stay successfully hydrated.
Make Sure to Walk Around & Stay Active
Being stagnant all day is not good for you. Your body is made to move, and move it should! Be sure to set a reminder to stand up and walk around at least every 30 minutes to promote circulation and be active. Walking around the block or simply pacing back and forth a few times within your office is a great way to keep your body moving throughout the day.
Stretch Periodically Throughout the Day to Promote Circulation
According to a study published by The Journal of Physiology, stretching may help promote blood flow throughout the body. Stretching makes sense to perform throughout the day from time to time, especially if you’re seated for 8+ hours working at your desk from home. Your body needs some stimulation and stretching may be just the right thing to help stimulate blood flow and help you stay flexible and nimble.
Reassess Your Posture When Working at Your Desk
It’s important to check in with yourself every hour or so as well to see if you’ve begun slouching or craning your neck. It’s a habit most of us partake in, yet if you make the effort to check in with yourself, you may be able to stop the bad habit and gain better posture positioning over time.
Consider Buying an Adjustable Height/Standing Desk
To switch things up, you may want to consider purchasing an adjustable height or standing desk to allow you the option of going from seated to standing. A standing desk may allow you to give your hips and lower back a bit of rest from being seated all day long. Altogether, a standing desk at the least will incorporate new positions to further stimulate your workflow and keep things interesting.
Align Your Screens to Be at Eye-Level to Reduce Neck Craning
If your screen is not at your eye-level, you’ll most likely inadvertently be shifting, tilting, or adjusting to compensate for the misalignment. Be sure to have your screens aligned with your eye-level to help promote a better position for your neck, shoulders, and back.
Choose Neurosurgery & Spine Consultants to Help Resolve Your Neck, Back, or Spine Pain
If you’re working from home and have noticed any neck, back, or spine pain; you should reach out to us using the form below and we’ll be sure to have you seen by one of our amazing medical professionals as soon as possible. We look forward to hearing from you soon!
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.