Gone are the days of being confined to your work desk for 8 hours a day… at least for now. With the major shift from office life to working from home due to the COVID-19 pandemic, employees have had to restructure their workspace and work day completely. From functional home office setups to turning a coffee table into a workstation, being comfortable working from home is more important than ever before.
Adjusting to a new workspace is not only difficult mentally, but can be physically as well. Now that you have some freedom to stretch and step outside for fresh air while working from home, it's important to work on your posture while seated to ensure you don't end up with back problems in the future. Learn more about improving your posture while working from home.
Use Props
Whether you're in an office chair or cozy on the couch, there are different tools that can help you feel comfortable in your seat. Propping yourself up with pillows behind your back or underneath your bottom can put an added layer between stiff cushions. If you're sitting at your desk, use books or boxes to prop up your screen to avoid leaning forward excessively or straining your neck. Constant leaning or straining can lead to serious neck and spinal injuries that may require medical attention. According to an Orange County spinal injury lawyer at Aitken * Aitken * Cohn, serious spinal injuries can result in "... a complete lifestyle change and the adjustment can be nearly unbearable."
Take Stretch Breaks
While working at home, you don't have to feel awkward about getting up and walking around frequently. Even if you don't feel the strain from sitting too long, it's important to stand up, stretch and take a lap or two around your house. You can even add a little extra effort by "marching" or pumping your arms and legs to increase blood flow. It's recommended to get up at least every 30 minutes to stretch and move your body.
Start an Exercise Routine Outside of Work
Having a set exercise routine not only adds a sense of normalcy during this unprecedented time, it also helps with improving and maintaining your posture. Incorporate exercise routines that work on core and back strength, such as Yoga or Pilates. Moves such as the Bird Dog or a Hollow Hold can help with building core strength.
Life is stressful enough right now and you don't want to deal with medical problems on top of it. While it's important to focus on your mental health, it's also critical to keep your physical health in check as well.
