When the pandemic is over, people leave their homes and go to work. However, some are still focusing on work from home (WFH) or hybrid work formats. They face problems with their backs, necks and eyes as a result of working from home. Working from home can be convenient, but not following the right tips can damage your spinal health. You may have back pain. Let us know how to avoid this.

Side effects of working from home on spine health

1. wrong desk job

Many families do not have proper desk work arrangements. The human spine cannot maintain a sitting position for long periods of time. Most people experience pain within a short period of time. Ergonomic chairs are not for everyone. We usually use it by placing a cushion on a dinette or chair.

Also use simple plastic reclining chairs with pillow supports. It is possible to study for a while sitting in ordinary chairs that are used, but they are not suitable for office work. Leaning forward on the couch is even worse. The worst is sitting on the floor and working without support. Sitting in this position for a long time is very harmful to the spine.

2. Laptop causes poor posture

The laptop is convenient, but the posture it uses to work is called “bend forward.” Sitting in this position for extended periods of time can more than triple the pressure on the discs. It also causes muscle fatigue and laziness in the core muscles. Both can cause back pain. When using a laptop, the head is always tilted forward from the body.

This is known as “neck” syndrome, in which tension in the discs increases rapidly with increased neck mobility. It’s even worse for those who use both laptops and phones for work.

3. Insignificant exercise is very harmful

When traveling, we walk, sit, stand, and walk. Exercise is good for the body because it increases blood circulation and improves tissue nutrition. While working from home, many people don’t exercise at all, which can deteriorate muscle and bone health.

Due to working from home, people have to work more hours, so exercise and sports are not available.

4. reduce exposure to sunlight

Sun exposure is so important in urban lifestyles that it is often overlooked or made impossible. Essential for bone health and many bodily functions, vitamin D is only produced when exposed to the sun’s UV-B rays. Maximum in the afternoon sun. Due to working from home, exposure to sunlight is negligible.

How to protect your spine health while working from home

If you’ve identified your problem, then you’re halfway there. Here are some tips to keep in mind if you work from home.

1. Find yourself a good ergonomic chair and desk.
2. Adjustable standing desks are useful because they make sitting and standing comfortable. Sitting in one position constantly can cause pain, so keep moving.

3. Whenever possible, use a desktop with a sufficiently large monitor. With a laptop stand, the height can be raised to eye level.
4. With a wireless keyboard and mouse, you can work on your laptop without leaning forward.
5. Life comes from movement. So get up and move between the two.
6. Stretch your neck and back. Regular exercise can keep your muscles firm.
7. Try exposing your skin for 10 to 15 minutes in the afternoon sun.
8. Do breathing exercises to become stress-free and calm.
9. Finally, pay attention and be mindful of your posture. Put a small reminder on your desk. It will help you.
10. Also read:-More back pain if you have to do unnecessary work, know what the research says