As millions of people across America have transitioned from working in an office to working from home, there has been an increase in our patients experiencing new aches and pains. Ergonomics in the office are important as you spend hours a day working there, but just because you aren’t working from the office doesn’t mean your workspace shouldn’t be spine friendly. Here are some tips to prevent back pain while you are working from home to keep your body in alignment:
Keep a Straight Neck
No matter what, whether you are answering emails or reviewing documents, what you are looking at should be at a comfortable viewing height. If you have your screen at too much of an angle, you’ll have to twist your neck and will end up with neck pain–All it takes is a stack of books or paper to get your computer screen at eye level. The same thing goes for reading documents – if you keep your papers flat on the table, your head will constantly be moving up and down. Try a vertical document holder or stand and keep it next to your screen for easy reading.
Mouse and Keyboard Should Be at a Comfortable Height
The nerves in your hand start in your neck and run down your shoulder, elbow, and then wrist. When your arm is as your side, it prevents the nerves from being compressed. When you stretch it out to the side, you increase the risk of straining your shoulder or neck. If your laptop is raised to get your screen at the right eye level, try using a separate mouse and keyboard. Your hands and forearms should be level and straight and your arm should be close to the side of your body when you use your mouse.
Sit with Your Feet Flat
Sitting with your feet flat on the floor is a great way to protect your body and promote good posture. Letting feet dangle or pulling them underneath your chair puts added pressure under your thighs and restricts blood flow to your feet and lower legs thus increasing your risk of blood clots.
It’s important to get up and get moving at least once an hour. This helps both physically and mentally. Not only will your brain get a break, but your legs and back will get a nice stretch, bringing fresh nutrients and oxygen throughout the body. But just because sitting too much is dangerous doesn’t mean you should spend the whole day standing. Rotating between standing and sitting the way to go to avoid over-straining your body.
At Chiropractic Family Wellness Center in Scarborough, Maine, we know that regular chiropractic adjustments can go a long way toward correcting misalignment in the body—and can help you live a pain-free life. Give us a call at (207)883-5549 to set up your initial appointment and experience the joy of living and feeling your best!