work from home

Back and neck pain due to work from home? Learn how to avoid it

Are you also doing work from home these days? Several states have been locked down to prevent the growing threat of coronavirus and its spread. Almost all companies have permitted their employees to work from home. But due to working from home, many people are suffering from back pain these days. Do you know what the reason is? Let us tell you.

work from home

What causes back pain?

The problem of back pain has started suddenly among the people working at home because they have not tried to mold themselves at home according to the office. Many small mistakes made at home are causing your back pain:

  • Working in bed.
  • Lack of proper height table and chair.
  • Working in a cross-skewed position.
  • To not walk in the middle of the rush while it is necessary.
  • Drink less water at home than at the office.
  • Excess food and more sleep.

How can you overcome the problem of back pain?

To avoid the problem of back pain during work from home, there are some special things to keep in mind.

 

Make a proper seating arrangement

By working in bed or sitting in a cross-skewed position, your back hurts. Therefore, pay attention to your seating position. For this, you should arrange a chair and table of the same height in your house as is usually the case in the office. If you work on a low or very high table, then you will have problems with back pain.

 

Take a walk

Just like you keep getting up frequently for small tasks in the office or take a little walk after lunch, similarly, you should take a little walk at home too. According to the WHO guidelines, you should take a break of at least 3 minutes every 30 minutes. During this, get up from your seat and walk 10-20 steps and stretch your body slightly. If you are thirsty, drink water and then get used to it.

 

Exercise 30 minutes daily

The WHO says that you should do at least 30 minutes of exercise daily to stay healthy. If there is a complete lockdown in your area or you have kept yourself in isolation, then you may not be able to get out of the house at all. In this case, exercising a little at home will reduce the amount of food and your bones will be healthy too. This will also alleviate the problem of back pain.

 

Keep the water bottle close

Often, people drink more water in the office, while they drink less at home. Drinking less water can increase your headache and backache problem and can give you many others. Therefore, keep a water bottle near you and keep drinking water continuously.

 

We also recommend: Tips for patients and family if you feel coronavirus symptoms

 

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