Majority of the workforce is working from home right now. You may not have had neck or low back pain while in your work office; however, you may feel pain creeping in now that you have been working at the kitchen table, the couch or even the bed! Here are some pointers to keep in mind to avoid pain.
- The top of your computer monitor should be at eye height.
- Stack cookbooks or cereal boxes under your computer to get the right height.
- If you have a laptop without a separate keyboard, get some pillows to rest your elbows on to keep 90 degrees at your elbows.
- Your computer should be close enough that your elbows are at 90 degrees and your upper arms are relatively close to your body.
- Sit with 90 degrees flexion at hip and knees with your back against the back rest of your chair.
- Get a stool or book to put under your feet if you don’t reach the ground.
- Get a small pillow or towel to roll up to put behind the small of your back to help reduce strain in lower back.
- Set a timer for every 30 minutes or 1 hour to adjust your posture as you’ve been working.
- Walk around every 30 minutes to 1 hour to keep your blood circulating.
- Perform calf raises, seated marches and scap squeezes while sitting.
- Set up a standing desk at your kitchen counter for another work space.
- Exercise!
