Thanks to digital technology and world events, more individuals are working from home these days. Those without a professional home office often work hunched over a laptop while seated on a cushioned sofa or at a dining room table. Either of these positions disrupts your posture and causes strain on your spine and neck that may lead to back pain. Taking the time to address the issues that cause pain can result in a more comfortable and productive workday.
Physiotherapy Phnom Penh wants to help you thrive. With that in mind, here are a few ways to protect your spine and prevent an aching back from interfering with your virtual work.
Adjust Your Workspace
As explained by the Mayo Clinic, the right home office setup allows you to maintain good posture as you work and be comfortable in the space. It all starts with the chair. An adjustable model is best so you can customize the settings to keep your spine supported, your feet flat on the floor, and your shoulders relaxed.
If this isn’t an option, put pillows behind your back for support and books or a box under your feet so your thighs can be parallel to the desk and your knees level with your hips. Sit up straight with correct posture to keep your bones and joints aligned and to give the proper support to your ligaments and muscles. This keeps your spine from being forced into an awkward position that may cause back pain.
Set your laptop an arm’s length away directly in front of you and high enough so the middle top of your screen is at eye level. If need be, stack a box or a large book under your laptop to achieve this goal. This will keep your spine in perfect alignment and keep you from straining your neck up or down to read your screen.
If possible, use a separate keyboard from the one on your laptop and place it on the table at a height that allows you to type while keeping your lower arms in a straight line from your elbows to your fingers. This position keeps your shoulders relaxed and prevents tension in your back muscles.
Take Steps To Reduce Stress
Stress causes your neck and spine muscles to tighten and your shoulders to rise towards your ears. These actions change your breathing patterns and lead to tension, strain and pain in your middle and upper back. Taking steps to reduce stress in your life will protect your spine, keep your posture in alignment and help to alleviate your back pain. Here are a few stress reduction ideas for you to try.
Take regular stretch breaks throughout your workday
Exercise regularly to strengthen your back and core muscles
Make relaxation a priority to allow time for your body to unwind
Address negativity in your household.
Try daily meditation to quiet and calm your body and mind
Get Treatment for Pain
If you are still dealing with back pain, seek help immediately. A physiotherapist is trained in non surgical treatments for your pain. He or she will use proven therapies to reduce your discomfort and promote healing. Regular visits will keep your spine healthy and alleviate your pain. They can help reduce muscle tension caused by pain or stress. The therapist can teach you exercises and techniques you can do at home to maintain proper posture and ease of movement while working.
Maintaining a good posture while working from home helps you avoid back pain. Adjusting your workspace to a comfortable position, taking steps to reduce stress and getting prompt treatment for any back pain will keep your spine healthy.
Look to Physiotherapy Phnom Penh for more information and advice that can help you enjoy a happy and comfortable life.