Tips for Improving Your Posture and Spinal Health While Working from Home

Image from Pexels

When working from home, it’s easy to become relaxed about everything from your daily schedule to your dress code to your workstation. Yet, while your productivity may not be affected by your new home office setup, your back might be.

Explore the following pointers to help ensure your long-term health and comfort, courtesy of Exhale Yoga Retreats.

Don’t become a statistic

Since March 2020, medical facilities around the world have experienced a significant increase in the number of patients complaining about neck and back pain. Experts blame the increase on poor posture, which they say has been spurred by long periods of staying at home, prolonged sessions at the computer or in front of the television, and lack of exercise. 

More people than ever are currently working remotely. While you may not be able to do anything about working from home in and of itself, you can take steps to improve your posture and, in the process, protect your spinal health.

1. Create an Ergonomic Workstation

One of the best things you can do for your posture and your spinal health while working from home is to create a work environment that is conducive to both. This means getting off your bed or couch—neither of which are ideal for your posture—and setting up an actual workstation, complete with an ergonomic desk and chair. By selecting ergonomically designed furniture, PBTech explains you’ll not only be healthier and more comfortable, you can be more productive in your work. Ideally, your chair delivers both support and comfort to your lower back and is adjustable to your unique preferences.

2. Take a Stand

The average adult sits for nine hours per day, which, according to the research, is associated with an increased risk of heart disease and double the risk of type 2 diabetes. That’s not to mention what sitting does to your back. By incorporating bouts of standing throughout the day, you can reduce your risk of experiencing lower back pain by as much as 50% and, as a bonus, burn a few more calories.

If you have the space for it, consider investing in a standing desk. If you don’t have the space, there are plenty of other options, such as adjustable, lightweight and affordable desks that perch on countertops.

3. Use Props

If you do not have the space, resources or time to set up an actual workstation, use props to make the best of what you have. For instance, if your chair is too high, use boxes, books or an ottoman to ensure your knees remain at a 90-degree angle when you’re seated. If you work standing at your kitchen counter, prop up your laptop or computer with books so that you’re looking straight at the screen as opposed to down at it. If you work on your couch, place pillows behind your back to avoid slouching, or sit with your back against the armrest.

4. Manage Your Stress with Mindfulness and Time-Saving Accounting Tools

According to Harvard Health Publishing, your psychological reaction to back problems can actually worsen the pain. Though the science behind this is extensive, the gist of it is that psychological vulnerabilities alter the brain and cause it to perceive feelings, such as pain, more intensely. To prevent your back pain from “getting to you,” try stress relief and mindfulness techniques, the most effective of which is mindfulness-based stress reduction.

Doing some yoga is another way to improve and maintain your spine health. In fact, as The Conversation notes, the National Institute for Health and Care Excellence (NICE) in the UK “recommends stretching, strengthening and yoga exercises as the first step in managing low back pain. Public Health England also advises yoga classes in the workplace.”

Also look into tools that help reduce your workload and stress levels. Things like industry-specific accounting software, like a cloud-based accounting tool for nonprofits, provides bells and whistles to improve your efficiency. And as a bonus, reducing paperwork will help keep your workspace uncluttered.

5. Get Adjusted Regularly

The experts emphasize that back and neck pain should not be ignored, regardless of the current state of global health. Ignoring issues only allows them to worsen with time. You can maintain optimal spinal health by getting regular adjustments from your local chiropractor.

6. Get Up and Move!

Thanks to computers, video games, smartphones, and tablets, society has become more sedentary than ever before. And when you work from home, you may discover that most of your day involves sitting in front of a screen. So, whenever you can, get up and move. Take a quick break and enjoy a walk around the block. Or, use your lunch break to do a few low-impact exercises, practice yoga, or enjoy Jungle Dancing. You can learn more about Jungle Dance and how it can help get you moving by visiting the Jungle Dance website.

By addressing factors that lead to posture and spinal health issues sooner rather than later, you can create an environment at home that is conducive to working and promotes a healthy, healing and positive mindset. 

Guest article by  Lucille Rosetti lucy@thebereaved.org