Workplace changes have more of us working from home than ever.
But all that convenience can come with a steep price. Sitting on cheap home office chairs at makeshift desks and work stations can lead to serious back pain. And fewer lunch outings and in-person meetings mean many of us are sitting in front of a screens all day long, making neck, spine and back pain even worse.
Physical therapist Kyhana Jackson, of Novant Health Rehabilitation Center - Kernersville is here to help with tips for home office setups and exercises to improve your strength and flexibility while increasing your concentration and productivity.
Home office
For starters, Jackson recommends a sit-to-stand desk to decrease back pain. Standing while working stretches the front and back of the hips. You don’t have to stand all day, just mix it up.
Small adjustments to your computer can reduce the tension in the neck and back. Place your computer monitor at eye level and an arm’s distance from your body. This will allow your shoulders to relax and better position your head. Your neck pain will decrease as your posture improves.
If you’re working on a laptop, invest in a stand, or better yet, get a large monitor or two and keyboard setup to plug into. That keeps the keyboard at your wrist level and the screen at eye level. Laptops were not designed for all-day, every-day typing. Don't risk saddling yourself with serious back pain just to save a little money.
If you’re working from home full-time, a quality, adjustable office chair is key, Jackson said. If needed, she suggests considering a small lumbar roll behind your back. Your feet should rest on the floor or a footrest to support to the legs. The tension in your legs will unwind and your back will feel comfortable and supported.
Exercises and ergonomic breaks
Jackson advised taking breaks during the day to walk or get other exercise. That will:
- Decrease your stress level.
- Increase your concentration.
- Improve productivity.
- Improve creativity.
She recommends the following exercises to improve your posture and decrease pain:
Neck
Relax your neck muscles by completing a few head turns. Turn your head from right to left. It will help decrease neck pain and loosen your joints and center.
Shoulders
Decrease the strain in your shoulders with shoulder rolls. Roll your shoulders up and backward. This will open your shoulders and improve your posture. It will also strengthen your midback. This exercise is perfect when you are on conference call, though you might want to turn off the video.
Chest
Chest stretch: Bend your elbows and place your hands behind your head, slowly pull the elbows apart and backward until a stretch is felt in the front of your shoulders. This relaxes the front of the shoulder.
Back
Back stiffness can lead to chronic back pain. To lessen that stiffness and improve mobility, Jackson suggests a few gentle back bends. Stand, place your hands at your hips and arch your back. This will improve your back flexibility and stretch through your hips.
Wrists
Often wrists get a bit tight and need to relax. Rotate your wrists clockwise and counter clockwise. Keeping your forearms parallel with the floor flip your hands up and down. This will decrease the risk of carpal tunnel syndrome. The exercise lubricates the joint and creates space the between hand and arm.
