Back Saving Tips While Working From Home 

by Galin Djagarov September 23, 2020

Back Saving Tips While Working From Home 

 

More and more companies are going digital, allowing the workers to work from anywhere where the internet is available. 

There are many perks of working from home, but a common complaint I hear is the rise in back pain!

 

Here are some back-saving tips when working from home

 

Sitting Support. 

If you're working on your sofa, make sure to use some pillows to support your lower back. Remember, it is important to sit straight while working.  

 

Desk Setup. 

Try to get a desk or table that enables you to keep the laptop or computer screen at eye level. 

It will improve your posture and reduce eye strain. 

If you don't have the proper desk or table, you can adjust this by putting some support underneath your computer (sometimes, I use books)

 

Take Small Breaks 

Sitting in the same position day in and day out can tire yourself and lead to back pain. Try to stand up or take a walk around every hour to save yourself. If you have time, you can lie down straight in your bed while eating a healthy snack! 

 

Stretch a little 

Try to move it a little. Go for a light workout or walk. You can do specific stretches to improve your posture. A short movement is squeezing your shoulders blade. Squeeze your back shoulders as much as possible, hold for 5 seconds, and release. Repeat as many times you can (minimum ten times). You can do this while sitting or standing. This stretch will improve your posture. Another way is just standing while touching your shoulders and hips to the bone. Try to maintain that posture. 

 

Stay Hydrated 

Hydration is the key to protecting your muscles. Bonus point, water helps keep you energetic and fresh. So, always remember to keep a ton of water on hand before starting work. 

 

Final Word 

Sitting in a proper posture for long intervals is hard for some people. Find the right working spot and adjust it according to your body. A little exercise and stretching can help to improve your posture while relieving pain. Hydration is essential for healthy muscles. After following the tips mentioned above, you'll start to feel better and look forward to your workday.

Galin Djagarov
Galin Djagarov


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