The Struggle of Working From Home with Back Pain
When the world shifted to working from home due to the pandemic, many of us faced the challenge of adapting to this new way of life. Unsurprisingly, one of the most common issues we faced was back pain. Working from home has its challenges, but back pain can be especially difficult to manage. For those of us who already suffer from chronic back pain, the shift to working from home was especially hard. Not only did we have to adjust to a new routine, but we also had to find ways to avoid exacerbating our existing pain. However, with a few simple changes, we can make our home workspaces more comfortable and help prevent back pain.
One of the most important things to consider when setting up a home workspace is ergonomics. This means making sure your desk and chair are set up in a way that will support your back and promote proper posture.
1. Your desk should be at a comfortable height that keeps your arms and legs at a ninety-degree angle when you type.
- Height adjustable electric standing desk: The most popular type of adjustable electric standing desk is this type: https://ezshopper.co.uk. These desks allow you to adjust the height of the desk surface to accommodate different heights of users. They typically come with a range of height settings and a hand-held remote control to easily adjust the height. Another popular type of adjustable electric standing desk is the motorised adjustable desk. These desks are motorised and can be programmed to move up and down at various speeds. They usually come with a range of height settings and an LCD screen for tracking the height changes.
Working from home benefits: Working from home has many benefits, including increased productivity, more flexible hours, less commuting time, and improved work-life balance. One of the best ways to make the most of these benefits is to invest in an adjustable electric standing desk. This type of desk allows you to easily adjust the height of the desk surface to accommodate different heights of users, so you can work comfortably and efficiently. Additionally, an adjustable electric standing desk can help reduce fatigue and strain from prolonged sitting, which can help improve overall health and wellbeing.
2. Your chair should have adjustable arm and back support and be at a height that lines up with your keyboard.
- An ergonomic chair should have adjustable arm and back support for comfort, a seat that is adjustable for comfort and height, and a swivel base for ease of use. It should also offer adjustable lumbar support, a headrest, and adjustable tilt tension.
Working from home benefits: Working from home can offer many benefits, such as increased flexibility, reduced commute time, and a more comfortable work environment. Additionally, working from home can often mean fewer distractions, which can help to increase productivity. Working from home can also mean the ability to create a workspace that is tailored to your individual needs, such as ergonomic furniture, adjustable lighting, and other features that can make it easier to focus on the task at hand.
If you don’t have an adjustable desk or chair, try using a laptop stand to raise the keyboard and monitor to the proper height.
3. Another way to help reduce back pain while working from home is to take regular breaks. It’s important to move around and stretch throughout the day to help reduce stiffness and fatigue. Try to get up and move around at least once an hour, even if it’s just for a few minutes. This will help keep your muscles loose and prevent them from becoming tense and painful. It’s also important to pay attention to your posture while working. Slouching in your chair can put extra strain on your neck and back, leading to pain. Make sure your back is supported by the chair and that your feet are flat on the ground. If you’re typing, keep your wrists straight and your hands level with your keyboard.
4. Finally, make sure you’re getting enough sleep. Not getting enough sleep can make pain worse, so try to get seven to nine hours of sleep each night. It’s also important to eat healthy and stay hydrated throughout the day. Proper nutrition and hydration can help reduce fatigue and keep your muscles and joints healthy.
Working from home with back pain can be challenging, but with the right setup and lifestyle habits, you can make it more manageable. Take the time to set up an ergonomic workspace, take regular breaks, pay attention to your posture, and get enough sleep. With a few simple changes, you can make your home workspace more comfortable and help reduce your back pain.
Written by: Michelle Blando
