With the COVID-19 pandemic sweeping the nation, more Americans than ever before find themselves working from home. And while some people may appreciate the comfort of their own home, the home work environment may not be the best suited for promoting long-term health and wellness. More specifically, days spent working hunched over or on the couch can eventually take a toll on your back, neck, and other areas of your body.
Not everyone has an ergonomic home office. With no one completely sure of when they will be returning to their offices, it’s important to be extra cognizant of your posture and routine during your extended time working from home. To help, we have provided some simple tips that should be able to help just about anyone:
How to Protect Your Back
Since being in the same position all day can lead to back, neck, and shoulder strain, try to vary your posture throughout the day. Alternating between sitting at a table, working while standing, and moving to an office or computer chair every hour can help.- Protect your lower back. Leaning or slouching for an extended period of time can wreak havoc on your lower back. Try using a lumbar support pillow that rests on the back of your pelvis while seated. If you don’t have one, rolling up a towel and placing it between your chair and lower back can have a similar effect.
- Try to avoid working from your couch, as this can negatively impact your posture.
How to Protect Your Hands & Wrists
- Try to keep your hands and wrists at a “neutral” position. This can help prevent additional strain on the tendons that go through a structure in your wrist (known as the carpal tunnel). If these tendons become inflamed, they can put pressure on the median nerve and lead to carpal tunnel syndrome.
- Try to keep your wrists flat and straight while typing and avoid bending them left or right. Investing in an ergonomic keyboard that angles out from the center may be able to help.
General Health Tips
- Spend a little time putting your feet up. Supporting your feet on an elevated surface can stretch your legs and help increase circulation.
- Take a daily walk. Some exercise, fresh air, and sunshine can go a long way towards aiding your physical and mental wellbeing. Just be careful to keep a safe distance from other people during your walk and wash your hands with soap and hot water once you return home.
We understand that this has been an uncertain and frustrating time for everyone. We’re all in the same boat. However, following these steps can help make the best out of a bad situation and promote good health during your time spent working from the home office. If you’re experiencing pain or discomfort in any of the areas we have discussed here, or if you would like a second opinion on a previous diagnosis with one of our neurosurgeons, please contact Georgia Brain & Spine at 1 (800) GO-SPINE to schedule a consultation today with Dr. Elias Dagnew or Dr. Michael Hartman. And follow along with us on Facebook and Twitter for the latest news, practice updates, blog posts, and more.