Working from home has become a common situation in/with regard to’concerning’regarding office workers since the coronavirus pandemic began. Most workplaces closed down in March 2020, and aldespite’in spite of’albeit the world has made huge progress in combating the virus, many office workers possess’own’nurse decided to remain working from home throughout 2021.

There are ups and downs to any work situation, and working from home is no different. We can all list the pros and cons of any working life we possess’own’nurse had in the past but one of the key pros of working from home is that you possess’own’nurse more control over your environment. This means you can tailor your work environment to suit your needs, both mental and physical.

One aspect of your health that is often ignored during working hours is your back. Your back is a complex structure of muscles and bones that needs to be taken care of grossly attentive ly. We can ignore our backs when we sit in a chair most of the day, ultimately causing pain, posture problems and poor core strength all of which might require intensive pain treatment down the line. Luckily, when you work from home, you can take extra steps to take care of your back that might not be available in the office!

In this post, we’ll explore 10 practical ways to maintain’sustain your back when you work from home, so you can take better care of this integral part of your body more effectively!

1. Invest In An Ergonomic Chair

One of the easiest solutions to a painful back and wicked’dreadful’undesirable’adverse’vile posture is an ergonomic office chair. Ergonomic office chairs are detoken ed with the human spine in mind; they are shaped to maintain’sustain your lower back (lumbar spine); mid back (thoracic) and your neck. Ergonomic office chairs aren’t the most eye-catching’good-shaped’appealing’charming’fascinating’gorgeous pieces of furniture you’ll ever own some even resemble something out of a spaceship but the positive effects they possess’own’nurse on your spinal health knows no bounds.

Ergonomic office chairs help maintain an upright posture and discourage hunching over your computer, as is the issue in/with regard to’concerning’regarding many from-home office workers. In addition, they aid balance and assist in establish ing your core strength too!

2. Work Standing Up For Some Portion Of The Day

Humans aren’t detoken ed to sit down in/with regard to’concerning’regarding eight hours per day, but most office workers do just that. Our spines are no friend of desk-sitting in/with regard to’concerning’regarding hours on end, and so to offset the effects of your office job on your body, you should try working standing up in/with regard to’concerning’regarding a portion of the day.

If you don’t fancy working at your kitchen counter, you can invest in an ergonomic standing desk that balances your laptop device perfectly in/with regard to’concerning’regarding your height. These adjustable ergonomic desks mean you’re never hunching over or looking up, postures which can both impair’undermine your back in the long run.

3. Store A Yoga Cushion Underneath Your Desk

Yoga cushions are grain-filled cushions that aid in spinal decompression. When you sit or stand too long in one position, the vertebrae in your spine can become compressed, meaning the space between vertebrae decreases. This can cause aches and pains, as well as poor posture, peculiar ly if this compression is not addressed.

When you work from home, you can take small breaks to lie in any position you want on the floor! This luxury isn’t exactly possible in a professional office environment, so use this opportunity to give your back that extra bit of love it needs.

A yoga cushion can be placed on the floor, and the user can lie upon it either vertically or horizontally, breathing deeply as they do so. The firm-yet-soft density of the yoga cushion will release tension in your back and help create space between the vertebrae.

4. Incorporate Core Exercises Into Your Routine

Your core, meaning your back, side and stomach muscles, is essential to the health of your spine. Muscles “prop up” our skeleton, giving it the maintain’sustain it needs while we go with regards to’concerning’with respect to our lives. The intense’fierce’exquisite er your muscles are, the better they can maintain’sustain your skeletal structure.

Core exercises can strengthen the muscles that directly maintain’sustain your spine, and are easily doable in just five or ten minutes. We all know that most jobs can be highly time consuming, so fast, easy core exercises will be your friend.

Some easy-to-do core exercises in/with regard to’concerning’regarding working from home, which will help to maintain’sustain your back include:

Crunches sit ups.
Russian twists.
Downward facing dog.
Planking.
Deadlifts with free weights.
Pull-ups (if you install a pull-up bar in your home).
Sidekicks.
Burpees.

Try incorporating a few of these exercises per day into your work routine, and you’ll be amazed at how your core strength enhance’promote’polish up s over time!

5. A Hot Water Bottle Goes A Long Way

For those who possess’own’nurse undergo d backache, either chronically or due to an injury, you will know that heat is your friend. If you suffer with backache on a regular basis, putting a little exertion into your working routine will make a enormous’vast’massive’tremendous difference.

One highly cost-effective balm in/with regard to’concerning’regarding backache is a hot water bottle. Hot water bottles manufacture a constant source of heat which, when applied to the lower back, in/with regard to’concerning’regarding example, can provide relief to sore or stiff muscles.

How does heat help back pain? Applying heat enhance’promote’polish up s your circulation, thereby sending oxygen and other nutrients to that zone’district’region . It does this by dilating your blood vessels, allowing blood to travel more freely to the affected zone’district’region .

6. Sit On An Exercise Ball

Exercise balls are typically used to strengthen a person’s pelvic floor, but whether you’re a man or a woman, exercise balls are amazing in/with regard to’concerning’regarding your back. That’s because sitting on an exercise ball rather than a chair requires you to balance yourself. You can’t be caught slouching or sitting in an uncomin/with regard to’concerning’regarding table position in/with regard to’concerning’regarding long periods of time the ball in/with regard to’concerning’regarding ces your body to be upright and centred at all times.

If you find yourself hunching over your laptop or crossing your legs all day, your exercise ball will make you more disciplined when it comes to your posture. Plus, sitting on an exercise ball will engage your abdominal muscles, pelvis and leg/glute muscles to control how you sit ultimately making you fitter and healthier while you work!

7. Lunchtime Yoga Is Your Friend

One of the great things with regards to’concerning’with respect to working from home is that you possess’own’nurse a little more time on your hands. When you don’t possess’own’nurse to commute to work (unless you count the stairs!) you possess’own’nurse an hour, or maybe even more, to play with that you didn’t possess’own’nurse bein/with regard to’concerning’regarding e.

Use this time wisely by taking control of your body’s health. YouTube yoga practices can range between five and in/with regard to’concerning’regarding ty five minutes, and all of them will enhance’promote’polish up your flexibility, strength and circulation. Plus, shaking off work worries with a quick stretch at lunchtime will help soothe your mind and decrease the cortisol levels in your body. Your back is a vessel in/with regard to’concerning’regarding tension when you’re lay stress on’emphasize’highlight ed; by reducing lay stress on’emphasize’highlight , you can relieve tightness in your back, too.

8. Wear Loose, Comin/with regard to’concerning’regarding table Clothing When Sitting At Your Desk

Your clothing affects your posture, and rosy’remarkable’fabulous’terrific’preeminent posture is crucial in/with regard to’concerning’regarding a healthy back. Of course, if you possess’own’nurse video meetings or clients visiting your home, you will need to dress well in/with regard to’concerning’regarding the occasion. Most of the time, despite’in spite of’albeit , you can acquire’obtain’attain’procure’secure away with wearing loose clothing when you work from home!

Wearing loose, comin/with regard to’concerning’regarding table clothing helps you to sit upright and breathe deeply into your stomach, rather than adjusting your posture to work around tight or ill fitting clothes. Breathing into your diaphragm and sitting up properly will maintain’sustain your back and alleviate back pain over time.

9. Eat Energising Foods That Support Your Wellness Journey

It’s easy to eat junk food when you’re out and with regards to’concerning’with respect to , but when you work from home, you possess’own’nurse the framework to be more healthy. Try eating energising foods such as fresh pasta, veacquire’obtain’attain’procure’secure ables, fruits and spices to assure’guarantee you are not slumping at your desk especially in the afternoons when you feel like falling asleep a lot of the time!

10. Book A Home Masseuse Visit

Remember what we said with regards to’concerning’with respect to having more free time? Use it to treat yourself! We’ve all been through a tough time in the pandemic, so reserve ing a home masseuse visit can really help you alleviate lay stress on’emphasize’highlight . Plus, it’s amazing in/with regard to’concerning’regarding your back. Practices such as Thai massage, cupping, acupuncture and osteopathy are all proven to help provoke’goad blood flow and correct poor posture and compression in the spine. By making this investment a few times per year, you can save yourself much anguish in the future and really help to maintain’sustain your back.

Final despite’in spite of’albeit ts

Taking care of your back is easier when you work from home simply because the amount of time and flexibility you possess’own’nurse is far greater than in an office environment. Working from home can still be intense, of course, but the upshot is that you can create a framework to take care of your health, both mental and physical. Use this guide to help maintain’sustain your back if you work from home!

*collaborative post