She Strengthens

The Hidden Dangers of Poor Posture

When it comes to working from home, many of us underestimate the importance of maintaining good posture. As a result, we may find ourselves stuck in cycles of body issues, including headaches, back pain, and arm tingling. But the consequences of poor posture extend far beyond physical discomfort – they can also affect our productivity and overall quality of life.

The Risks of Working from Home

With the shift to remote work, many of us are readjusting to life without the ergonomic benefits of an office setup. NYC-based physiotherapist Charlotte Sayers notes that her clients are complaining of new low back pains since working from home more frequently. This is due to increased time spent sitting and being less active, which can lead to a range of posture-related issues.

Tips for Better Posture

To mitigate the risks of poor posture, it’s essential to practice good posture habits and make a few simple adjustments to your work-from-home setup. Here are some tips to get you started:

• Maintain a gentle sway in your lower back: Sit with your butt all the way up against the back of the seat and place a small, firm cushion in the hollow area of your lower spine where your back naturally sways.
• Bend your elbows 90 degrees: Ensure your desk is at a height that allows your elbows to bend at 90 degrees while typing.
• Position your chin parallel to the ground: Place your screen directly in front of your natural eye level to avoid neck pain and headaches.
• Draw your chin back and tuck slightly: Avoid jutting your chin out when looking at a screen, which can cause pain in the cervical spine.
• Open your shoulders: Gently roll your shoulders down and back to avoid slouching and engage your upper back muscles.
• Bend your knees 90 degrees, feet flat on the ground: Good posture starts with your feet, so make sure they’re pressed flatly against the floor and avoid propping your legs up.

Upgrading Your Workspace

To take your posture to the next level, consider investing in a few key products:

• Sit-to-stand desk: One study showed a 32% improvement in lower back pain when people stood intermittently throughout the workday.
• Lumbar roll: Support your lumbar spine with a cushion if your chair doesn’t have low back support.
• External mouse and keyboard: Essential accessories for maintaining proper sitting posture when working with a laptop.
• Laptop stand: Ensure your screen is positioned at eye level.

Additional Strategies for Better Posture

• Use a posture app: Apps like MacBreakz and Posture Man Pat can help you remember to correct your posture throughout the day.
• Try a posture corrector: Wearable products can provide a gentle reminder to keep your shoulders back and spine straight.
• Stand up every hour: Take regular breaks to stand up, stretch, and get your muscles moving again.

Easy Exercises for Back Pain Relief

Regular stretching and strengthening exercises can help alleviate back pain. Try incorporating the following stretches into your daily routine:

• Child’s Pose: Lengthen your spine and relieve back tension.
• Standing Forward Fold: Release tension in the upper back and shoulders while stretching your hamstrings.
• Cat-Cow: Release tension along your entire spine and improve spinal awareness.
• Chest stretch: Relieve tension in the chest and shoulders.

When to Seek Help

While postural changes can make a significant difference, chronic back pain requires more comprehensive treatment. If you’re experiencing sharp, shooting, or intense pain that’s lasted for more than three months, consider exploring physical therapy, massage, chiropractic treatments, acupuncture, and mindfulness training. And if you’re experiencing any of the following symptoms, be sure to see a doctor:

• Numbness, tingling, or weakness in your legs
• Sharp, persistent pain, especially if it worsens at night
• Sudden weight loss
• Throbbing in the abdomen
• Loss of bowel or bladder control
• Fever