When you're new to remote work, your home office probably doesn't have the ergonomic setup of a traditional office. Even if your back feels fine now, spending long hours hunched over a screen will take its toll eventually. So don't wait for back pain. Instead, make these seven simple adjustments to preserve your long-term back health while working from home.
1. Elevate Your Screen
Make sure that all your monitors are at eye level to avoid so-called Tech Neck. Even a small downwards neck angle of fifteen degrees adds significant stress to your spine over time. A screen at eye level encourages proper posture and reduces the strain on your neck and upper back. You can either buy a laptop riser or simply use a stack of books or a sturdy box to move your laptop and monitors to the right height.
2. Lean Back in Your Chair
Contrary to popular opinion, good posture doesn't mean sitting upright. Your spine naturally curves inward near the lower back, which an ergonomic office chair usually accommodates for. So actually lean back in your chair and allow the backrest to support your body weight. This will reduce pressure on your lumbar discs.
3. Embrace Lumbar Support
If you don't have an ergonomic office chair, use a pillow or towel to create DIY lumbar support. Place it where your spine naturally curves inwards, towards the lower end. Eventually, it's worth considering a good ergonomic office chair. Don't splurge on an expensive gaming chair, but instead opt for a well-designed office chair. It's cheaper and will make a world of difference for your back health and comfort.
4. Move, Often
No matter how ergonomic your home office, prolonged sitting isn't good for you. Take frequent, short breaks where you stand up, stretch, and arch your back. This simple act decompresses the spine, relieves tension, and promotes blood circulation. Alternatively, you can invest in a sit/stand desk to alternate between sitting and standing throughout the day.
5. Lift Heavy Weights
One of the best ways to protect your back again pain and injury is by strengthening your muscles. Heavy compound lifts like squats, deadlifts, and barbell rows build a resilient core with powerful musculature. This strong foundation of muscles and ligaments will support your skeletal structure and keep your spine protected.
6. Stay Hydrated
Drinking water is important for your overall health and well-being. But it also encourages regular movement, because you'll need to get up to refill your water bottle and to use the restroom more frequently. In other words, drinking more water will make you move more, which in turn prevents back pain.
7. Seek Expert Guidance
If you're already struggling with back pain, don't hesitate to seek professional help. An orthopedist or physical therapist will be able to give you personalized advice and treatment options. They can give you targeted stretches, exercises, and ergonomic recommendations that will keep your spine healthy and pain-free.
