Working from Home? Here's How You Can Avoid Back Pain

People are working from home a lot these days. And despite not having to make a commute to get work done, there are still the same risks for back problems. Basic things like bad posture, improper seating while working in a home office, and lack of exercise can lead to sprains, strains, inflammation, spasms, and other issues. 

Fortunately, there are ways to manage and prevent many of the things that can cause back pain. And Timothy Dunagan, DC, and Brian Dunagan,DC, at Grand Island Chiropractic Center in Grand Island, Nebraska, have decades of experience in treating back pain. 

Here are some helpful tips for preventing back pain:

Adjust your workstation

If you’re working at a desk, make sure your work area is set up for maximum comfort to your body. The key is to make your home office more ergonomic and productive. An adjustable chair set to the proper height for your desk can help to correct problems with bad posture. 

A monitor set to your natural sitting height (a position where your head isn’t forced to lean or bend to make something out on your screen) will help you keep from shifting to adjust to the screen. This will help create a setup where sitting back in your chair will be comfortable while working without hunching over. 

Also, avoid reading things on a table to keep from moving your head up and down. Keep your head as straight as possible, using things like a vertical document holder to help avoid constant head movement.

Don’t stay in one place

There will no doubt be times when a work day in your home office will mean many hours at your desk getting as much done as possible. This is often compounded by the fact that working from home means you don’t have the commute to work, so you’re already moving less frequently than you would just going to work. 

But no matter how much work there is, it isn’t worth sacrificing your health by being stationary for long periods of time. Taking short breaks to get up and move around can make a big difference to your back health, as well as your posture. 

Setting an alarm for break intervals can be a great help to make sure your body is getting the exercise it needs to stay healthy. This will allow you time to stretch and get your bearings before getting back to work.

Avoid multitasking

Any action that forces your body to move awkwardly can lead to more problems with your back when you’re sitting at a workstation. Using a speaker on the phone can prevent hurting your neck and leave your hands free to continue being productive. 

Arrange your workstation to reduce the need for unnecessary stretching or reaching to grab things. This way if it’s necessary to do multiple things at once, you avoid overdoing and causing harm to your back.

Breathe properly

Yoga breathing is a way to ease your mind, which also helps the muscles in your back relax. This can let you focus your mind on things that calm you down to unclench your muscles and avoid straining your spine. One of the biggest advantages of breathing techniques is that they can be done at any time, anywhere, and require no equipment. Just a short amount of time and effort can keep your mind and body healthy.

If you’re dealing with back problems and need relief, make an appointment by calling our office or booking an appointment online today.

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