The COVID-19 pandemic caused many of us to leave our workspaces and retreat to our homes, and although many have gone back to the office, some are still working from home. 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 your 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,” says 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, 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 optimize your monitor’s position and help with eye strain.
Additionally, having a sit-to-stand desk can also help by encouraging movement during the day and giving your