As many continue to work from home, or work remotely, as a result of the situation imposed by the Corona pandemic, it is important to know the best measures that they should take at home to avoid neck and back pain.
“Many people miss the appropriate desk chairs, and they work for long periods while they are lying in bed, or sitting at the coffee table, and these are all factors that do not help the body and public health,” said Dr. Ahmed Labib, an orthopedist and sports injury at Dubai’s Al Zahraa Hospital in Dubai. Therefore, each of us should have more knowledge about the positions that are best suited for sitting while working at home, so that he can reduce the pressure and tension that may be caused by working in such circumstances. ” Labib stresses the following easy-to-follow tips that will help make office work from home more comfortable, while avoiding back pain during work in the future:
■ Always change your position: It is very important to work to change your position during the day, preferably every hour, because sitting in the same place and the same position throughout the day, can lead to your back, neck and shoulder pain. For example, you can start your day by working on the kitchen counter, and then move on to the standing position.
■ Wrap a towel and place it behind your back to support your lower back: Wrap a towel and place it between the back of your chair and under your back, as this procedure has proven to increase your comfort while sitting to work.
Lift your feet: Keep your feet on a raised surface, or stretch your legs to facilitate blood circulation and a comfortable feeling. The ideal position is by forming the hips and thighs at a 90 degree angle when you are sitting on the chair, moving your feet from time to time.
■ Raise the computer screen level: If you spend a lot of time in front of the laptop, the upper part of its screen should be slightly lower than the eyes level, so that you do not suffer pressure on your neck while reading. Place your computer over things like a bunch of books or cardboard boxes, bringing your screen to your eye level. When printing on its keys, you can lower it to a level that allows your arms to fold 90 degrees.
■ Give yourself rest periods: Set an alarm that sounds every 30 minutes, reminding you to take a break from three to five minutes. Get up and walk around the house or do some exercises while sitting at your desk. It is very important to do a regular exercise, even if it is a light activity, to maintain a healthy body and avoid back and neck pain.