Ever since the COVID-19 pandemic has hit the world, the remote working has become the ‘new normal’. Those days seem to have gone when employees used to crowd the physical workspaces to have a 9-to-5 workday.
Unlike earlier normal working hours, remote working hours are no longer defined. Now we have to sit for hours at end to attend those obnoxiously long zoom calls or type furiously on our laptops without keeping a track of time. And that’s exactly where the problem lies.
Have you noticed any new aches and pains in any part of your body? If yes, that can be a reason of not maintaining a healthy posture.
Since remote working is not going anywhere anytime soon, you must be conscious about the state of your spine. And if you are already experiencing a physical strain then you might be putting yourself at risk of a bad back, sore neck, and shoulders, and in extreme cases, deep vein thrombosis—a condition in which blood clots form in the veins deep in your body.
Here’s what you can do to help your spine during the remote working period:
Keep your computer at a comfortable viewing height
Since we have to work on our computers and laptops all day long, it is important to have these gadgets at the right viewing height. Therefore it is suggested to not look down at the screen, or not to angle the screen in a way that makes you twist your neck because this might give you a neck pain.
If the height is not right, you can put your laptop on a pile of books or a cardboard box. That should work well for you!
Sit back in your chair
You should never try to sit upright or hunch forward because when you do that, the lumbar spine bends out, and that puts a lot of pressure on your spine. Instead of that, sit back in the chair so that some of your body weight is supported by the back of the chair and you’re comfortable enough to reach your keyboard and mouse.
And in case your chair does not provide enough lower back support, put a cushion or rolled-up towel behind your lower back.
Limit the time you work on your bed
It is very common to have back pain when you sit on your bed and work. And it is suggested not to try that. That’s because you will have to hunch over, no matter what.
And that’s not good for your spine! In case you have no other option, then put a pillow behind your back and put the laptop on a cushion in your lap. You can also get a low table for the laptop for a better posture.
Take periodic breaks
Taking periodic breaks in between is very important in working from home. Don’t just sit for long hours on a chair and work so. Make sure you move after every 30 minutes of sitting to steer clear of back and neck pain.