Many of us spend more time sitting at our desk than we do sleeping. Ensuring that you're caring for your back is one of the most important self care measures you can take, but can feel especially challenging when working from home. Follow the tips below to make things a little bit easier!
1. Movement Breaks- Even with the most ergonomic and well-tuned workspace, remaining stationary can stiffen joints, strain muscles, and contribute to inflammation and decreased circulation. Move, stretch, or walk every 30 minutes. Use a reminder app or drink plenty of fluids to encourage bathroom breaks.
2. Standing- Standing is a great way to give yourself postural variability throughout the day. Enhance these effects by resting one foot on a footrest or small object to further reduce pressure on the lumbar spine. Don't go overboard though- standing for too long can strain the low back as well as the feet and load-bearing joints. Alternate between sitting and standing, standing for about 15-20 minutes at a time.
3. Lumbar Support- Each spinal curve is important, but the lumbar curve gets special attention because it often dictates what the rest of the spine is doing. Ensure that you have support at the small of your back in order to prevent a slumped posture.
4. Neutral Spine- Achieve a neutral spine by sitting as you would if there was a string attached to the top of your head pulling you up. This will help bring the ears over the shoulders over the spine, for a relaxed, but balanced posture.
5. Back Support- Stools and therapy balls are great in small doses, but for sustained spine health, having a seat with a backrest is the best option. This gives you the opportunity to rest your back periodically throughout the day, avoiding strain and reducing pressure on the spinal discs.
6. Desk Height- Often overlooked, the height of the desk has implications for low back pain. For most, the standard desk is too high and this causes the user to lean forward in their seat, creating strain at the lumbar spine. Lower your desk or raise your chair so that your desk is just below the level of your elbows.
Comments