Have you just started working from home? Spending more hours in front of your computer than you may have been before? During this global pandemic, many people have started working from home instead of heading to their office on a daily basis. With this, many people have started to feel sore or experience backache as a result. The solution? There are actually a few things you can do to find some relief.
Ensure Your Desk Is Set Up Properly
One of the top reasons people find they have a sore back after working at a desk is due to a poor setup. When it comes to your home office, you need to ensure it is set up as ergonomic as possible. You may not have a whole new room to set up your laptop for work and may need to share the dining room table with the family, but you can still work on as many aspects as possible to make it ergonomic.
Start by looking at your chair. Make sure you’re using an appropriate chair that is built to be sat on for hours at a time. Unfortunately, the dining room chair may not be the best fit. Choose a computer chair that fits well for your body and can be adjusted at multiple levels. The more you can customise its features, the better.
Make sure your computer screen is at the right height. You want the screen to be sitting at eye-level so that your head is not tilted too high or too low. If you are using a laptop, you may need a laptop stand to make sure the screen can sit at the right height.
Remember To Stretch
Even if you have a great office set up with everything as ergonomic as possible, it’s still important to take breaks and stretch throughout your day. If possible, stand up every 20 minutes to allow your muscles the chance to stretch. Some people find it useful to set a time on their phone to remind them to stand up every 20 minutes.
If you have some spare cash, invest in a standing desk. They’re a great way to do your work as well as improve your posture and give your body much-needed movement throughout the day. Depending on the desk you choose, some are built as stand-only desks while others can be both a conventional sit-down desk and then adjusted and raised up to allow you to stand whilst working.
Complete Some Yoga Exercises
Yoga is a fantastic way to work on the pains in your back in a simple way. Plus, you can do it for free whilst at home.
If you look on Youtube, you’ll find a plethora of yoga “classes” and some even specify that they’re focused on improving back pain. If Youtube isn’t your scene, there are also a few yoga apps available for your smartphone that can guide you through a number of yoga sessions to help improve your posture and relieve your back pain. Some apps are free whilst others are free to download but have a monthly or yearly subscription to access all of their videos and workouts.
Consider Natural Pain Relief
Sometimes, you may need just a little bit more help to relieve back pain. If you don’t want to rely on heft medications and chemicals, you may want to try a natural pain relief ointment or spray. There are a number of products available in stores and online. Some herbal remedies available can help by reducing inflammation and help to improve circulation in that particular area of your body. Of course, if you’re experiencing quite a bit of back pain, always seek medical advice from your G.P.
These are a good starting point to help improve your work-from-home life. It’s a big adjustment for many people and some of these tips are harder to complete than others, especially if you’re sharing a home office with your children.
As with any pains or aches, if symptoms persist or you’re experiencing severe pains, always make sure to get the advice and help from a trained professional such as your doctor. They will be able to rule out any serious issues and refer you to any specialists if needed.