Working from home. How to reduce back and neck pain.
As we isolate through the COVID-19 crisis, more of us have had to move to working from home without the chance to first set up a safe and comfortable working area. So we want to share our expertise on reducing back and neck pain, whilst managing your posture when working from home.
When you are sitting, aim for an S shaped spine not a C shaped spine. Sitting in a C shape means your head is forward, putting strain on your neck and shoulder muscles and your lower back is curved forwards, putting strain on your lower back muscles.
Sitting in an S shape and leaning back slightly means your back is against the back of the chair, your head is over your shoulders reducing neck and tension and your lower back muscles are more relaxed.
The ideal sitting posture is to sit with your feet flat on the floor or a footrest box or books, with your knees slightly lower than your hips, leaning back against the backrest of your chair. Your head should be over your shoulders. Your table should ideally be at elbow height.
Breaks - taking regular breaks will relax your muscles, your eyes and your brain.
It will help you feel more comfortable, reduce back, neck, shoulder and arm pain and allow you to achieve more in a shorter amount of time.
Top tips:
Every 30 minutes take a ‘micro-break’. Stand up, walk round the chair or garden and sit down.
Every 60 minutes take 5 minutes away from the desk, have a walk around your home or garden, look into the distance and think about something not work related.
Take 60 minutes away from the desk. Try to spend around 20 minutes on your feet and moving around. If possible do some exercise, walking (if you can), Pilates, yoga, stretches, etc.
If you can work standing, maximum 60 minutes standing then take a short break as above.
Keep hydrated. Drinking lots of fluids will help alertness.
We hope this has been useful, take plenty of breaks and when you sit down sit back!
Read our other blogs written to create a healthier working environment at home to help you during the COVID-19 crisis. For further help or a private consultation email Grant and Penny at admin@activechiropracticjersey.co.uk