Do you think your living room couch is the most comfortable workstation? You may be ignoring the long-term adverse effects of a wrong posture due to the short-term ease. So, what all do you need to get the best home office set up for back pain?
Incorrect postures can significantly affect your spine. Consequently, you will suffer severe back pain and stiffness. Well, you can fix it in a few steps. All you must ensure is a neutral body position. Here are five simple tips to get the best home office set up for back pain.
1. Align the Screen with Your Eyes
One of the key aspects of an ergonomic setup is keeping your neck straight. You may often spend prolonged periods reading documents on your desk or a screen with your neck bent downward. Such positions significantly pressurize your spine and shoulder nerves. You must set your screen to align with your eyes, so you need not look down.
2. Get A Lumbar Support
Your lower back is slightly curved inside, so it does not get any support when you sit on a straight chair. It is the lumbar area that may develop pain if not backed by a soft foundation. The best solution for this is getting an office chair. These seats come with adjustable lumbar support that you can tweak to match your comfort level.
3. Switch Work Position with A Standing Desk
One of the principal causes of back pain is a sedentary lifestyle. Research shows that sitting in the same position for a prolonged period can cause back pain and affect mental health. Even though you have a job of 6-8 hours, you can reduce your sitting time by getting a standing desk. It will let you switch positions between sitting and standing and prevent back pain.
4. Adjust the Chair Height
Even if you have an ergonomic chair, adjusting its height, armrests, etc., is essential. To ensure the best home office set up for back pain, get a chair that lets your feet rest on the floor. The seat must not be too low that your legs are bent or too high that your feet are hanging.
5. Keep the Essentials Out of Reach
While setting an ergonomic home office, make sure to place a few essentials out of your reach. These may include your water bottle, printer, extra stationery, etc. Though it sounds strange, doing this will encourage you to move from your chair more often. Resultantly, your back will get the little exercise it needs to alleviate back pain.
The best home office set up for back pain includes an ergonomic seat and prevents pressure on the spine. Plus, it will encourage you to move more often and change your work positions to loosen up your back.
Remember, along with an ergonomic setup, you must ensure regular movement to get a healthy work regimen!