If you are a mum who is currently working from home, it is important to prioritize your well-being with the increasing trend of remote work, especially when it comes to your back. In this blog, lets discuss some tips to help you care for your back while working from home.
Firstly try and sit back into your chair with your bottom touching the back of the seat. However, be mindful to keep a 1-inch gap between the edge of the seat and the back of your knee. This ensures there is no additional pressure on the important structures that are present at the back of the knee. If the seat of your chair is too long and this is not possible use a pillow or lumbar support behind your back to shorted the seat length. This lumbar support cushion (or a rolled-up towel works well too!) supports the natural curve of your lower back and prevents slouching. When your back muscles get tired you tend to move back towards the seat to lean on it. If you don’t sit back into your chair there is enough room for you slouch into the seat at this stage, leading to a poor slumped posture and back pain.
Secondly, set up a proper workspace. Designate a dedicated area for work that promotes good posture. Invest in an ergonomic chair and adjust its height to ensure your feet are flat on the ground and your knees bent at a 90-degree angle. Position your desk at a comfortable height, allowing your forearms to rest naturally while typing.
Thirdly, take regular breaks from sitting by standing up and stretching. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up and move around every 30 minutes throughout the day to reverse the effects of being seated for extended periods. This could also be as simple as shifting in your seat or shifting your weight from one side of the bottom to another, if you are in a long meeting or unable to get up from your chair.
Fourthly do some simple stretches or desk based exercises. These could also count as the regular breaks that was mentioned above. These include simple stretches and exercises such as shoulder rolls, side bends, and gentle twists to release tension. These can be easily done even when you are in a meeting or a flight where you cant get up and move. They only take under 2 to 3 minutes to do.
Remember, taking proactive steps to care for your back while working from home is essential for your overall well-being. By implementing these suggestions, you can maintain good spinal health and minimize the risk of discomfort or injuries.
HERE is a guide to help you How can you avoid back pain when working from home. It is also applicable whenever you are sitting, whether at work in the office or watching television in the house.
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