Spine Health: How to take care of your spine while working from home

Affected backs and spinal disorders are often the results of poor ergonomics and comfort zones when working from home. Sedentary lifestyles and poor sitting posture are among the leading sub-factors.

Backaches during WFH are most often caused by staying physically inactive. The long-term effects of sitting or lying down with no exercise or movement may lead to spinal problems. People who work from home are most likely to develop spinal problems because of working on laptops while lying down and incorrect ergonomics.

As a result, the back muscles and spinal discs are put under tremendous pressure. Slouched positions can strain spinal discs and overtax spinal ligaments, resulting in severe pain and possibly severe complications. However, most spinal problems can be prevented by following safe practices while bending and sitting.

Things to keep in mind for a healthy spine while working from home:

  • Avoid working in one position- Avoid sitting for long periods with your knees bent and your spine and shoulders bent forward. It is best to move around frequently when working.
  • Place your screen at a comfortable height: Place your monitor about one foot away from your eyes. The monitor should be in level with your eyes. Your monitor should also be centered on your face. Make sure you don’t look down at your screen or angle it in a way that makes you twist your neck. This can cause discomfort and you may end up in neck pain.
  • Sit properly: Sit with your back straight and your feet flat on the ground. Be careful not to place pressure on your blood vessels by placing the back of your knees on the chair.
  • Don’t forget to take minor breaks: You could experience back and neck pain if you don’t get up every 30 minutes after sitting. So make sure you stand up every 30 minutes. You should also stand upright on both feet for three minutes while taking a break.
  • Maintain proper posture: A balanced back minimizes the strain on your neck and spine. Make sure your ears, shoulders, and hips are straight. If you want to avoid carpal tunnel syndrome, rest your hands on the mouse and your forearms on a flat surface.

Other than these, you can also keep your spine healthy by:

  • Avoiding jerks, twists, and bending at extremes while performing household chores.
  • Taking breaks intermittently and share the work at home.
  • Walking and workout daily – try more stretching rather than weight lifting.
  • Consuming healthy foods such as salads and fruits and avoid gaining weight.
  • Exposing yourself to sunlight to get vitamin D.

Here’s a list of quick & easy exercises you can perform daily at home to maintain good spine health:

Abdominal Bracing

To stiffen and stabilize the spine, abdominal bracing exercises systematically contract the abdominal muscles. A simple way to practice this is to:

  • Lie on your back, bend your knees, and spread out your shoulders.
  • Put your left hand on your knee and lift your left leg, providing resistance with your hand.
  • Hold for five seconds, then return to the starting position.
  • Repeat this movement with your right leg and right hand.
  • Do 20 repetitions of this movement, alternating from right to left.

Bridge Exercise

This exercise will help you strengthen your back, leg muscles, and hamstrings.

  • Put your knees bent and your shoulders apart while lying on your back.
  • While keeping your shoulders on the floor, gently raise your hips while using your back and buttock muscles.
  • Return to your resting position after five seconds.
  • Continue for three sets of ten reps each.

Knee-to-chest stretches

Knee-to-chest stretches can help relieve tension and pain in the lower back.

How to stretch knees to the chest?

  • Lean back against the floor.
  • Bend your knees while keeping your feet flat.
  • Push your knee towards your chest while holding on to your other hand.
  • Place your knee against your chest for 5 seconds, keeping your abdominals tight and pushing your spine to the floor.
  • Come back to your starting position.
  • Do the same with the other leg.
  • Do this 2–3 times a day.

If you’re looking for expert advice & treatment for your spine health issues, OMNI Hospitals is the place to be.
OMNI Hospitals’ center of excellence in orthopaedics is well equipped with the latest technology & medical expertise to treat all your spine-related health issues & keep it healthy. Get in touch with the OMNI ortho-specialists at your convenience today!

Call: 888 0101000 to know more or to book an appointment at your nearest OMNI Hospitals.



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