As the COVID-19 pandemic swept across the world, many of us had to leave our workspaces and retreat to our homes. While escaping the hustle and bustle of the office, we have also escaped the ergonomics of the workplace.
In turn, many of us have turned to hunching over our desks at homes with uncomfortable chairs, unconventional work set-ups, and longer hours of sitting in a singular position.
All of these unsuitable ergonomic situations can result in increased neck and back pain. This article will help you gain some tips on how to improve workspace to avoid back pain and encourage better posture.
Don’t Have an Ergonomic Office Chair? Improvise.
“Most couches may not provide the same type of support and contour as an ergonomic office chair, so your back and neck may stay in a fixed, stressed position for a long period of time, creating strain on certain tissues that can then cause pain,” said Dr. Wyatt Kupperman, an assistant professor of physical medicine and rehabilitation at Baylor College of Medicine in Houston.
If you do not have an ergonomic chair in your home workspace, create lumbar support in your chair by placing a towel, pillow, or paper towel roll behind your back.
Additionally, make sure to use a chair with both support and cushioning. Once you have the chair, make sure to sit in it with your feet flat on the ground and your knees at ninety degrees to the floor.
Make Sure The Position of Your Screen is Not Straining Your Neck
Your computer screen should be at eye level to encourage your back to remain neutral.
If you are using a laptop, having an external monitor can help to optimize the position of your monitor and also help with eye strain.