It is the year 2020 and more people than ever are sitting at home, working. It could be for 2 hours, or for 16.
Regardless of the time spent, it is important to prevent back pain after all those hours in one position.
If being on your computer or doing work at your desk seems to always result in pain, stiffness, and sensitivity of your back, this article may help you avoid that. See below for our tips on how to care for yourself during long sitting times.
1. What chair are you sitting on? If your feet aren’t touching the floor, lower the chair a bit until they touch. If you don’t have back support, find a good chair with some support. If your arm rests are uncomfortable or in the way, see if you can remove them, or get a new chair without them.
2. What kind of desk do you have? Certain desks just aren’t made for computers. Also, you can get a standing desk so that you can do work while standing up instead of sitting.
3. How high up is your keyboard, monitor and mouse? The keyboard should be positioned so that when you use it, your elbow should be forming an angle of about 90 degrees, with forearms parallel to the floor. Your mouse should be right next to the keyboard. Your monitor should be positioned so that you don’t have to tilt your head up or down to look at it. If your monitor is too low, consider putting the monitor up on a box or a few books if you have some.
4. How are you positioned in your chair? It can be very difficult to remember, but do not slouch. Check your posture. Leave yourself a sticky note at your desk to remember. Keep your back straight, your shoulders back, and your head looking straight forward. Consider using a pillow behind your lower back to keep the right back posture.
5. Are you getting up to stretch? Even if you do everything right, you should definitely take time to get up and move around to stretch out. Do this about every hour if you can. Every 30 minutes is best case scenario. A good quick way to straighten your back out again after sitting is to lay flat on the floor and try to stretch in a few ways. Get up slowly to avoid pain.
Hopefully these tips will open your eyes to how you could be avoiding pain and discomfort of your back and, as a bonus, your wrists.
