Spine-friendly Work from Home Tips You Should Know About
Working and learning from home has been the way of life for most people for the past couple of years. Although working and studying remotely means reduced commute times and laxer dress codes, it has also resulted in a myriad of less-than-ideal mental and physical health effects.
According to studies, one out of six Australians has back problems. The number may continue to increase because recent world events have people practising poor spine care.
Here are a few tips you can follow to improve your spine health.
Stretch It Out
It is tempting to succumb to sedentary behaviour. It is particularly easy to forget to move when you are engrossed in your work or doomscrolling through social media like TikTok and Instagram. As a result, your spine undergoes a lot of pressure manifesting through back pains.
You must stretch to prevent this from happening. You can take quick ten-minute stretching breaks within the workday. Better yet, join stretch classes so that a professional can help you stretch and target the areas that need plenty of work.
Mind Your Posture
No one is born with perfect posture, but you can learn how to have it. Excellent posture promotes spine health and can reduce back, neck, and shoulder pains.
You can use a mirror to check your posture. There are even devices you can utilise to correct your posture. But if you do not have access to these two things, ask yourself if you are slouching or your head is too far forward.
Change Your Lighting
Most people know that working or studying with poor or harsh lighting can ruin your eyes. But many do not know that lighting conditions can also affect their spine health. Finding the right angle to compensate for poor lighting can strain the neck and back, causing inflammation to the upper spine and accelerating spine wear and tear.
Try to improve your work or study area’s lighting conditions to avoid straining your back and neck. Open the curtains to let natural light in the room. You can also adjust your screen brightness or position to make it more comfortable for you.
Take Microbreaks
Sitting in front of the computer for prolonged periods is not great for your health. It increases spinal compression and leads to a variety of computer-related injuries.
You could strive to take microbreaks within the day to mitigate the problem. Microbreaks are five to ten-minute breaks where you need to stand and stay away from your computer. You can stretch, go for a walk, or even practice yoga. The important thing is to step away from your workstation and take a break.
Make a Spine-Safe Workstation
Workstation designs can affect your health. If it is not adjusted for optimal spine alignment, you will most likely develop bad posture and poor spine health.
Creating a spine-friendly workstation is easier today. There are a lot of ergonomically designed pieces of furniture you can add to your workspace. You can try buying a spine-friendly chair or update your desk to an adjustable one. Try to position your computer so that your screen is at eye level and your keyboard distance allows you to extend your hands.
Conclusion
Spine care is crucial because it affects every part of your life. It can affect your work, your studies, and even your recreational activities.
Remember to stretch, mind your posture, take microbreaks, join stretch classes, and make your workstation spine-friendly to improve your spine health. Do this, and your spine will thank you over time.
If you are looking to join stretch classes in Melbourne and Sydney, Stretch Studio is at your service. Our experienced and well-trained teachers provide amazing stretch therapy sessions, assisted stretching services, and other spine-loving activities to improve your spine health. Contact us today to learn more about how we can help you!