How to prevent back while working from home
rosedalewellness • September 15, 2020
How can I prevent lower Back Pain while working from home? The number of people working from home has significantly increased over the past few months. Due to this, you may have noticed some new aches and pains that may not have been there before. Here are some things to keep in mind while you’re working from home:
- Moving around regularly and changing posture frequently – T ry to avoid prolonged periods of standing/sitting. Take it a step further by doing some core strengthening exercises to help stabilize your lower back. Try placing your hands behind your head to help you lengthen your spine, then reach your arms overhead towards the ceiling and take 2-3 deep breaths, this should help to relieve some of the stress on the spine and can be repeated as needed! Another alternative stretch you can do sitting down is placing your hands on the small of your back (fingers pointing down), keeping your chin level & shoulders down, try to touch your elbows together & hold for 2-3 breaths.
- Keep a good posture : Avoid letting your shoulders roll forward or letting your nose creep towards the screen. Ideally, your eyes should be level with your monitor and your chin should be parallel to the floor. You may need to adjust your laptop/computer screen by placing it on a pile of books or a cardboard box to ensure a neutral head position (keep in mind if you changed your laptop position, you should then use a separate mouse that is at a comfortable height and does not strain your wrist).
- Use ergonomically correct furniture : if your chair does not have ‘lumbar’ support for the curve in your lower back then you can try to use a small pillow or rolled-up towel to support this area. Adjust the height of the chair so that your feet are flat on the floor with your knees and hips at a 90-degree angle. If your chair does not adjust then use a small box/footstool to achieve this position. Limit the time that you work from your couch/bed even with pillow support!
Discover how a Downtown Toronto sports chiropractor can help improve performance, speed up recovery, and prevent injuries for active and athletic lifestyles.
Learn how massage therapy improves sleep and supports mental well-being by reducing stress, easing tension, and calming the mind. Book your session (416) 975-0499.
Feeling overwhelmed? Discover the top 7 benefits of massage therapy at Rosedale Wellness and learn how to melt stress away the natural way.
Discover how a Downtown Toronto chiropractor can help improve your posture and boost your wellness. Read expert tips and learn what to expect.
Did you know massage therapy can help reduce pain? Explore these top science-backed benefits that promote fast recovery and provide long-term relief.
Did you know improper body alignment is hindering your performance? Yes! Read more to learn all about why maintaining correct body alignment is necessary for athletes.
Is chronic pain disturbing your quality of life? Physiotherapy may help you manage it through exercises and proven techniques. Read on to find out how!
Orthotics provide reliable foot support, help prevent foot pain & reduce foot discomfort. Here are the top signs you may need custom orthotics in Toronto.
Explore the top benefits of physiotherapy for pain relief. Rosedale Wellness Center provides you with the best physiotherapy in Toronto to help you on your path to recovery.
Is your posture giving you trouble? Here’s how Rosedale Wellness Center’s chiropractic care in Toronto can help improve your posture and mobility.