While working at an office, your company will usually determine where and how you sit while working. However, with the current lockdown and working from home requirements, these decisions are taken out of your hands and can mean that your back and overall health may suffer if you don’t have a correctly set up workstation. Choosing where to sit, whether at the kitchen table, the couch, the bed, the porch, or the bathtub, is usually entirely up to you and where you feel most creative. These options can come with hidden dangers that predispose you to long-term spinal or musculoskeletal diseases. Now more than ever, it is important that you make healthy choices to improve your long-term spinal health.
Tips on how to achieve good posture while working from home
Know the right angles
You must constantly monitor the angle between your arms and the keyboard and between your eyes and the screen. To maintain a safe posture, you should maintain a 90-degree angle between your upper arm and forearm. Furthermore, the centre of your laptop screen should also be at a 15 to 20-degree angle below your eye level to ensure that your neck isn’t bent whenever you type. This angle maintenance will protect your back from C-shape bends which, over time, leads to chronic back pains.
Avoid sitting on your bed
Sitting on your bed puts more pressure on your lower back that will eventually lead to back pain and prevent you from bending over. According to experts, sitting on a bed for extended periods can put increased pressure on your lower back that might lead to chronic back pain. You might also have difficulty bending over later, hence, it should be only done for short periods at a time. For those who have no choice, invest in a laptop table that will help you sit more upright to work at your screen, and ensure better posture.
Keep your feet on the floor
Hanging your feet off the ground will lead to numbness and cramps. As a rule of thumb, your thighs and lower legs should maintain a 90-degree angle with each other to reduce these issues. If you are shorter than your chair, invest in a step-on box to support your feet and achieve a safe 90-degree angle.
Opt for a chair with armrest
Using a chair with armrests will ensure that you always maintain a 90-degree safe angle whenever you are on your desk. Such seats are designed to help you even when you are unaware, even if you are too busy to remember the proper posture for your hands.
Take frequent breaks
Have you ever had back pain and spasms after a long day on your laptop? During busy days, you might not have time for lunch, let alone stretching out. Lack of rest and stretching will lead to back spasms. To minimise these issues, try to take regular short breaks to
stretch your fingers and neck, or maybe take a walk to the kitchen to replenish your nutrients. Your brain cells and back muscles will thank you for it.
Many people who work from home often forget to take care of their health while working, eventually leading to back and neck pain, or worse, permanent spinal ailments. If you are one of them, take time to stretch out and ensure you always maintain a straight back when working. If you are struggling with increased back pain or neck pain at the moment, give us a call and book in your appointment, and let us help you reduce your pain to keep you healthier during the lockdown and beyond.
If you would like a copy of our Working From Home Survival Guide for the lockdown, please feel free to respond to this email and we will send it to you or give us a call on 9144 1510.