As millions across the country have shifted from working in an office to working from home, we have seen an increase in patients experiencing new aches and pains. Ergonomics in the office are important as you spend hours a day working away. Just because you are not working from the office does not mean your workspace should not be ergonomically correct. Here are some tips to prevent back and neck pain while working from home.
Keep Your Neck Straight
Whether you are looking at a computer screen or reviewing emails, what you are looking at should be at a comfortable viewing height. If you have your screen at too much of an angle, you will have to twist your neck to work and will end up with neck pain from the swiveling. While working from home, you may not have the same setup as in the office, but all it takes is a stack of books or paper to get your screen up to eye level. And the same goes for reading – if you keep your papers flat on the table, your head will constantly be moving up and down. Try a vertical document holder or stand and keep it next to your screen for easy viewing.
Put Your Mouse and Keyboard at a Comfortable Height
If your laptop is raised to get your screen at the right eye level, try using a separate mouse and keyboard. Your hands and forearms should be level and straight and your arm should be close to the side of your body when you use your mouse. The nerves in your hand leave your neck and run down through your shoulder, elbow, and then wrist. When your arm is as your side, it prevents the nerves from being compressed. When you stretch it out to the side, you increase the risk of straining your shoulder or neck.
Take Advantage of Voice Input
Most phones, computers, and laptops come with voice recognition software. This is a useful tool that is good for most emails and text. This gives your hands, wrists, and arms time to rest.
Sit with Your Feet Flat
Sitting with your feet flat on the floor is a great way to protect your body and promote proper posture. Letting your feet dangle if they do not reach the floor or pulling them underneath your chair puts added pressure under your thighs and restricts blood flow to your feet and lower legs thus increasing your risk of a deep vein thrombosis.
Avoid Too Much Sitting or Standing
To prevent over-sitting, it is important to get up and get moving at least once an hour. This helps both physically and mentally. Not only will your brain get a break, but your legs and back will get a nice stretch, bringing fresh nutrients and oxygen throughout the body. It is not healthy to remain sedentary all day, but too much standing can put a strain on your legs, feet, and circulatory system. Rotating between standing and sitting is a safe bet, but just like most everything, too much standing or too much sitting can be bad for your health.
Give us a Call TODAY!!
At Connecticut Chiropractic, our goal is to get you going, not keep you coming. Help you achieve true health and wellness. Whether it is relieving your body of new aches and pains from working at home, getting your spine back in proper alignment, or helping you improve your overall health and wellness, chiropractic care comes with many benefits. Call us Today at 860-659-9969 to schedule an appointment.