Millions of people worldwide are working from home for the first time. While this offers a lot of freedom and flexibility, it can also present some unique challenges to maintaining good spinal health. Today, Health Fitness Beauty is proud to share a few tips for keeping your spine healthy while working from home.
If you’re experiencing back pain, neck pain, headaches or if you are only interested in achieving optimal performance and vitality, you should read and follow the all tips we are going to share in this blog post.
Purchase Ergonomic Furniture for Your Office
Add an ergonomic desk, chair, and keyboard to your home office setup. This change can help you maintain good posture while working and prevent neck, shoulder, and back pain. Look for furniture that’s adjustable, so you can find the perfect fit for your body.
Some specific exercises can help strengthen the muscles around your spine and improve your posture. Examples include the Superman exercise, the cat-cow pose, and the child’s pose. Doing these exercises a few times per week can help reduce your risk of pain and injury.
Another fun way for dog-owners to stay active is to take your furry companion with you on a short walk or run. It’s a great way to bond with your pet while also getting the exercise and fresh air you both need. Quick tip, though: make sure you pick up an escape-proof harness so that you can keep a close eye on your new workout companion.
Get Regular Adjustments From a Chiropractor
A chiropractor is a trained professional who can help align
Change Your Sleeping Position
Your sleeping position may be the culprit if you often wake up with stiff neck or back pain. The best sleeping position for spine health is on your back with a pillow under your knees. This technique takes the pressure off your lower back and allows your spine to rest in a neutral position. If you sleep on your side, place a pillow between your knees to keep your spine in alignment.
Maintain a Healthy Weight
Extra weight stresses your spine and can lead to pain, inflammation, and other health problems. Losing even a few pounds can significantly affect your spinal health. Eating a healthy diet and engaging in regular exercise can help you reach and maintain a healthy weight.
Improve Your Posture
When you sit or stand, keep your spine straight and your shoulders back. This step can help reduce pain and prevent injuries. Make a conscious effort to sit up straight, and you’ll soon develop better posture habits.
Stress can worsen chronic pain and make it more challenging to manage. To reduce stress, try yoga, meditation, or deep breathing exercises. You can also design a home office that minimizes stress by becoming more organized and creating ambiance. Declutter your workspace, create a storage system for paper records, enhance lighting, and add plants or other calming elements to your office, such as a diffuser with essential oils.
Eliminate Inflammatory Foods
Certain foods can cause inflammation, leading to pain and other health problems. Avoid foods high in sugar and saturated or trans fats. Instead, focus on eating plenty of fruits, vegetables, lean protein, and healthy fats.
Protect Your Spine Health While Working From Home
Working from home obviously comes with many benefits. But when you’re sitting in a chair for most of the day, you need to take steps to protect your spinal health and keep you in good health. Improving your posture, investing in ergonomic furniture, and taking exercise breaks are all great ways to keep you feeling your best!
It is really important to keep our spinal discs healthy to help prevent back pain and aches, because the intervertebral discs are incredibly important but often get overlooked.
There are several ways to support your spinal health and back pain and tension. If you are working from home and you aren’t rushing out the door in the morning, you should spend at least 5-10 minutes in the morning to move your spine, hips, shoulders, etc before you start your work. Use the morning 10 to 15 minutes to move your spine to move your body.
If you are working from your home, it’s likely that you are either using your computer in a lounge on a regular table or a kitchen countertop, or on your bed. Wherever you are working, chances are you aren’t in a healthy posture.
You don’t need to worry if you do this for only short periods of time but if your weeks at home are turning into months, the bad news is that you may be on the road to a potentially debilitating musculoskeletal injury, such as a bad back, sore neck and shoulders, carpal tunnel syndrome or even a deep vein thrombosis, a condition in which blood clots form in the veins deep in your body.
People who work remote work can often enjoy greater autonomy and freedom. They don’t have to wear business attire and they can work from wherever they are most productive and another advantage working from home is that remote workers are free to take breaks.
When you are working remotely, you save a lot of time that you would normally need to get ready for work and commute. Your daily schedule is very flexible and allows you to plan in more exercise than you would normally do so why not go for a run or morning walk before starting your work. You can also do yoga in your lunch break. You can also plan a workout session with your friend in the afternoon.
Spend your time working in a neutral posture–a comfortable body position is good where no body part is awkwardly bent or twisted–and periodically move around to promote circulation.
Keep in mind that to maintain spinal health you don’t need any particular exercise or activity whether it’s yoga, running or any of the myriad of activities you can do. The type of movement doesn’t really matter, do whatever you enjoy, just stick at it. Whatever you enjoy, just move your body everyday.
Thank you so much for reading, please share your tips in the comment section below.
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