In India, back pain was once only an age-related problem. But it has now transformed into a common condition. Work from Home (WFH), with the several hours of working on laptops and computers that it demands, seems to be the most prominent reason. Some newly reported cases in this category have been as young as 25-30 years!
Of course, since the WFH wave will only strengthen in the years to come, we all will have to live with it. But, while living with it, you need not live with its challenges. If you too work for long hours on laptops and computers at home and have started experiencing back pain in recent times, this blog discusses some ways to avoid back pain and keep yourself away from its severe consequences in the long run.
Tips to Avoid Back Pain While Working from Home
Back pain results from sitting in an incorrect or the same position for a long time. Hence, making a few vital changes to your sitting positions and getting some small breaks in between work can help. So, take a look at four tips to avoid back pain while working from home.
- Desk Set Up Corrections
Your home-based workspace may not be necessarily scientific and may cause you to stoop forward or sit in uncomfortable positions for a long time. Hence, the following desk set up corrections can help relieve back pain.
- Keep the computer screen at arm’s length from you
- Let your feet stay flat on the floor with knees bent at a 90-100-degree angle
- The computer screen top must be at the eye level
- Place the back of your knees at three finger-width from the edge of your chair
- Keep Low Back Support
If you experience pain in your lower back, give it some support. Roll up a towel into a log-like form and place it horizontally in the small of the lower back while you are sitting on the chair. The roll will give some support to your lower back, enable you to sit erect, and make improvements to your posture in the long run.
- Perform Some Back Exercises
Two effective exercises to avoid back pain during WFH are shoulder blade squeezes and chin tucks. Shoulder blade squeezes involve standing or sitting at your desk, squeezing your shoulder blades together without elevating your shoulders. Hold for around 3-5 seconds and do about 15-20 repetition 1-2 times a day.
The other exercise is chin tucks. While sitting or standing at your desk, bring your chin straight back toward your face. However, while doing so, do not move your chin down toward your chest and move your head up or down. Do the exercise as if you are doing a double chin. Hold it for 2-3 seconds, and do 15-20 repetitions 1-2 times.
- Take Breaks and Move Once Every Hour
Working from home may require you to stay glued to your seat, especially while attending those long conference calls. Nevertheless, sitting in the same position for a long time can cause back pain. The solution to it is to take small breaks and move around once every hour. It will relax your back and avoid back pain.
Ranka Hospital – The Best Place for Back Pain Consultation and Treatment
Ranka Hospital is a leading hospital for back pain consultation and treatment. The team comprises expert consultant doctors to help you avoid and treat back pain. Connect with Ranka Hospital for additional details on how to avoid back pain while working from home.