19/05/2020
Working from home...how to avoid spinal pain.
The most difficult task is to set up a comfortable workspace during the coronavirus lockdown. Have you Started missing your standing desk or office chair whilst working from home? Type of workspace can cause muscle pain if not set up properly.
Working from home takes some adjustment. Some parts of it are enjoyable ,you can make snack whenever you need. ; other parts like aches and pain from a poorly set-up workspace not so much. As the saying goes, prevention is better than a cure, which is why setting your workspace up properly is really important.
Set up your workplace.
Supporting your body
It's all about trying to adjust with your environment as much as possible to support your body. Here are few points.
1. The top of the screen needs to be level with your eyes - if possible the screen would be adjustable to a comfortable position.
2. The keyboard should be in front of you with enough room for your wrists to rest when you're not using it and you should be able to use the mouse without reaching for it,.
3."When setting up a desk please ensure, it isn't causing pain or damage to your muscles, establish whether there is adequate work surface to allow a flexible arrangement for the screen, keyboard and mouse operation.
Also, To prevent hamstring tightness there should be enough knee room to maintain a comfortable position.
4."Some people may consider using a gym ball instead of a chair as this can be used to improve core stability muscles and posture. This can be used to good effect as long as the ball height is correct and allows the upper legs to be at a right angle to the floor."
5. Use a chair that supports your lower back. There are various products available online to maintain the proper lordosis at the back.
6.DIY yourself a standing desk
If you're someone who has a standing desk at work, you're probably struggling to adjust to the constant sitting while working from home.
Standing desks are an excellent way to help maintain good posture as we're less likely to slouch at them like we would if we were sitting.
You can make a standing desk in your own home simply by using books or other objects to lift the height of your screen.
"Standing desk should be considered with a gradual introduction until it becomes more manageable. Think about the height of your screen and accessibility of the mouse, Remember our body will take time to adjust to unfamiliar posture changes
7."Space and comfort are paramount in these new environments. Taking regular breaks and moving about are very important too, as are stretching sore and tired muscles.
Muscles which are normally affected due to poor posture - rhomboid and trapezius muscles as well as the hamstrings and quadratus lumborum.
yoga postures like Kobra stretch is really helpful for lower back pain .
Daily regimen of wholebody stretching can be very effective at alleviating the additional loads and stressors that come with working in makeshift spaces.
8."Adequate light and access to fresh air are also shown to be highly beneficial."
9.Avoid the couch
It's very tempting to sit in your pyjamas on the sofa while you work - after all, who is going to know? But it's very important that you work in a space that's set up to put you in the best position to work, and the sofa just isn't up to the task.
"I feel ,Getting up, dressed and prepared for the day is highly advisable to maintain your normal routine as much as possible,"
Moving around helps with blood flow to those muscles that have been sitting idle.
Lastly ..keep hydrated. Drink lots of water.
Do the exercises and keep yourself healthy.
