5 Ways to Maintain Good Posture While Working From Home

With most of us operating from our very own homes amidst the coronavirus pandemic, there are a few things we must be more mindful of. While we may manage to safeguard ourselves from the virus, we might end up compromising on other aspects of our physical health. And that is certainly not the bargain you're looking for, are you? 

Been experiencing novel aches and pains, especially in your lower back region? If yes, then you’re not alone! Online consultations with Orthopedics on Practo witnessed a 400% growth in such ailments, since the lockdown commenced in March 2020. Problems such as spinal strain and lower back pain, related to severe work pressure, have topped the online consultation queries. Lack of availability of ergonomic chairs or furniture at home, has lead to most individuals turning to their dining table, couch, or worse, their beds. 

With inadequate spinal support, you'll soon start experiencing slight discomfort or pain, which may or may not result in a more serious medical condition. But are you ready to take that chance? With 'work from home' becoming the norm (and since it's always better to be safe than sorry), you must address your posture right at the outset. Here are some doctor-approved do's and don'ts you could turn to: 

1. Sit back

"Correct sitting posture is key to a healthy spine and lower back. When you hunch forward in your chair, your lumbar spine bends out and puts a lot of pressure on the lumbar discs. This can cause severe musculoskeletal problems." Basically, something you don't want to be dealing with. 

• Try and sit back in your chair so most of your body weight is supported by the chair.
• Sit comfortably and close enough to your keyboard and mouse, to avoid bending forward to look into your screen.

2. Give your lower back all the support it needs!

If your chair does not have good lower-back support, roll up a cushion or a towel and place it horizontally in the curve of your lower back. Although it’s a quick and less effective substitute for an ergonomic chair, something is better than nothing, right? Additionally, you could make use of a stool to rest your legs and sit at a 90-degree angle.

3. You couldn't stretch enough

Stretch, stretch, stretch like a cat. Sitting continuously for long hours can well result in pain and reduced mobility. Also, lack of regular physical movements shortens and tightens your body muscles.

Practice the following:

• Every 20 -30 minutes, stand, stretch and move around for a minute or two, to promote circulation and relax your muscles.
• Drink lots of water (especially this season), and stay hydrated throughout the day.
• Exercise or work-out regularly for increased bodily movements.

4. DON'T make yourself too comfortable 

Sitting on your bed while working for long hours can be catastrophic for your back. If your bed is the only option, use a pillow to rest your back against the headboard and place the laptop on a low table, at a comfortable height, without straining your neck.

5. Are you a sloth bear. No. So avoid behaving like one!

Avoid slumping in your chair, hunching over your desk, and walking around with your shoulders hunched up. Increase the height of your laptop using stacked up books, or make use of a footstep to increase your height to reach the monitor.

Lastly, avoid sitting on the floor for long hours at a time, with the laptop on your lap. If you experience severe pain, consult your doctor immediately. It's never wise to ignore what your body says.