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Many people are now out of their home and back to working from the office in the post-pandemic environment. But, a significant portion of workplaces are still using work-from-home (WFH) as well as hybrid formats of working. The negative consequences associated with working at home are evident, with back eyes, neck and back issues. It’s convenient but not adhering to the right guidelines could cause damage to you spine health. Be aware of how to avoid back discomfort!

Here are the possible side consequences that home-based work can be causing to your spine

1. Improper work desk

A majority of homes do not have the right workplace arrangement. Human spine cannot maintain a long sitting posture. It can begin to hurt within a short period of time for the majority of people. Ergonomic chairs aren’t available for everyone, and we usually use the dining table chair or regular plastic reclining chairs that have pillows that are stoked up to provide support and cushion. The typical work desk is a study table that can be used as a temporary workstation and the dinner table. The worst thing is sitting in awkward spots on the couch or recliner. The most uncomfortable posture is to sit on the floor with no support. The prolonged use of these positions over a long period of time could cause permanent injury on the spine.

Don’t be a slave to stretching while working for long hours! Image courtesy: Shutterstock

2. Laptops are convenient and can cause poor posture.

Laptops are extremely convenient and flexible, but the posture they are most likely to lead to is a forward stoop. This type of posture increases the tension on vertebral discs by more than two times over a long period of time. This can lead to muscle fatigue early and a lack of core muscle strength and can lead to back discomfort. Laptop usage results in the head leaning toward the side of the body. This is known as the “tech neck” syndrome, in which the strain on the disc increases exponentially as neck flexion increases. This is more prevalent when people use dual whammy devices like laptops and mobiles for their work.

Also, check out:How to relieve back pain? Remember these 10 points in your your mind

3. A loss in travel expenses to the office

To travel means to move, whether standing, sitting, and walking. Moving is beneficial for the body since it improves blood flow and increases the nutrition of tissue. When working From Home, many people may fall victim to a lifestyle that is sedentary, causing an deterioration of bone and muscle health. WFH can cause an inability to distinguish between work and non-work hours , which results in a general decrease in movement and exercise

4. The lack of exposure to sunlight

Exposure to sunlight is vital aspect that is frequently overlooked or not feasible to achieve in urban environments of the workforce. Vitamin D is essential to bone health and numerous other bodily functions, is produced only after exposure to UV B rays of sun which are the highest in afternoon sun.

The importance of sunlight is immense. Image Courtesy: Shutterstock

How do you keep spine well-being when you working at home

Finding the root of the issue is only half the work. WFH will be here for the long haul. Stay healthy and pain-free by following these simple steps:

1. Consider investing in a high-quality ergonomic chair and desk.

2. Standing desks that can be adjusted are extremely useful as they permit sitting and standing positions. A posture that is not maintained for long periods of time can result in discomfort. Therefore, movement is essential.

3. Choose a computer with an adequate monitor when you can. Make sure your laptop stand allows the rise to the eye level.

4. Use wireless keyboards and mice so that you don’t need to climb over the laptop

5. Moving is the lifeblood of our lives. Always be active.

6. Stretch your neck and back. Regular exercise helps keep the muscles in good shape.

7. Exposure to sunlight at midday on your skin without clothing between 10 and 15 mins.

8. Find breathing exercises that can ensure you remain calm on the most stressful times.

9. The last but not least, stay aware regarding your posture. Make a note of your posture at your workstation. It can be helpful!