Tips to Make Working from Home Less of a Pain

The way in which many of us work has changed dramatically over the last year. No longer commuting into our usual workplace, those of us that can have been forced to quickly adapt to working from home. While it would be easy to say that we are working from the comfort of our homes, the harsh reality is that many people are experiencing significant discomfort as a result of their new routine. The trouble is that unless you have a designated office already, your current work setup is unlikely to be ideal for your posture, and this could have a significant effect on your health and your quality of life.

An increasing number of people who are working from makeshift desks are experiencing problems such as:

• Neck pain

• Headaches/migraines

• Rounded shoulders

• Back pain

• Digestive issues

• Poor sleep quality

• Pot belly

• Low energy

All of these symptoms and more can be caused by elements of a poorly constructed workspace, for example, a desk that is the wrong height, sitting too close to the screen, not using the correct chair to support your spine. Fortunately, there are things that you can do to quite literally make working from home less of a pain.
 

Are you sitting comfortably?

Probably the most obvious issue that could be causing you pain while working from home is your posture. Unless you already had an office set up in your home, chances are that you are sitting on a chair that isn’t designed to support someone at a desk for many hours each day. You may be using a dining chair, a beanbag, or even sitting on your bed. None of these are good news for your back and your posture. You can avoid back pain by choosing a seating position and chair that offers some degree of lumbar support. If your chair isn’t of an ergonomic variety, you can create lumbar support by rolling up a towel or blanket and putting it behind the small of your back. Try and create a padded seat too, as this will reduce the pressure on your buttocks and spine. Once you have the right chair, position yourself so that your feet can sit flat on the floor and your knees are bent at between 90 and 120 degrees. This can help to reduce inflammation and pain in your legs and knees.
 

Adjust your screen

How high is the top of your computer screen? Again, if you have a makeshift office, you may have your computer screen on a foldaway table, a kitchen table, or sideboard. Wherever it is, you should ideally make sure that it is positioned at the right height for where you are sat. An incorrectly positioned computer screen is a common cause of neck and upper back pain, as well as eye fatigue and digital eye strain, which can cause discomfort too. Ideally, your screen should be central and square on to your body, with the top of the screen at or just below your eye level. Make sure it isn’t too close or far away either, but approximately an outstretched arm’s length from your face.
 

Take regular screen breaks

Spending long periods of time looking at a digital screen isn’t good for our eyes or our health. Nevertheless, despite there being more distractions at home, many people spend long periods of time sitting at their computer before taking a break. Both eye doctors and chiropractors recommend that people who work on digital devices take regular breaks to relax their eyes and stretch their muscles. Changing position also takes the persistent pressure off of your spine, enabling it to stretch and readjust. Aim to take a 5-minute break every 30 minutes and actually get up and move around, rather than remaining at your desk to scroll through your cell phone!
 

Make regular appointments with your chiropractors

Chiropractors specialize in detecting and managing conditions that affect the spine and other elements of the musculoskeletal system. This makes them the best professionals to discover and treat pain, mobility issues, and other symptoms caused by long periods of working from home. Chiropractors use a range of techniques including massage and spinal manipulations in order to align the spine, improve your posture and eliminate any areas of tension that could be causing the symptoms that you have been experiencing. An aligned spine also ensures that other body systems are functioning optimally, helping you to enjoy better health and overall wellness.

If you would like to make working from home less of a pain, please speak to our knowledgeable chiropractic team today.