6 Expert Advices For Back Pain While Working From Home

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Working from home was never this difficult before. COVID19 pandemic has got us doing so many things that we never even thought of. Since March, most of us have been forced to stay home due to this upsetting unseen virus. This means, most of us are even working from our homes too. The most challenging part of working from home for me is to find a good comfortable place to sit. It has been months and it is almost impossible to find myself a good place to sit, consequently, the uncomfortableness hurts my back really bad. Till I find myself a good spot to sit (an almost impossible thing to think of) there are a few things I am practising to help my tense back. Here they are!

1. Put Your Computer Screen Right In Front Of Yourself

Try putting your laptop or computer screen at a comfortable viewing height which does not require you to look down. Do not angle your screen so you must twist your neck as it puts a lot of pressure on your spine.

2. Do Not Sit Opposite To A Window

Sitting against a bright window can cause a lot of strain to your eyes. To minimise the chances of visual eye strain, don’t work with your back to a window, as the light coming in will cause a blinding glare on your screen. Also, don’t work facing a window, as you’ll be staring into the light. Put your laptop at an angle which is sideways to the window.

3. View Paper Documents With Your Neck Straight Up

Don’t read from an iPad or papers while putting them flat on your table. That will cause your neck to be in an uncomfortable position.

4. Put Keyboard And Mouse On A Comfortable Height

If you have decided to put a laptop screen at a comfortable viewing level and can type, get yourself a separate mouse and keyboard to make this easier.

5. Sit Back In Your Chair

Sit straight on your chair with your back having support. Sit close enough to comfortably reach your keyboard and mouse. If the chair does not have good lower-back support, use a cushion or rolled-up towel behind your back.

6. Do Not Work On Your Bed

If you think your bed is a good place to sit and work on, trust me it will be the most uncomfortable place to sit. It is even worse than a chair because unless you sit on the side of the bed, your legs will be crossed or extended horizontally, acting as support for your laptop. That’s too low for optimal screen viewing, so you’ll have to hunch your back over. If a bed is your only option, put a pillow behind your back to rest against the headboard and put your laptop on a cushion in your lap. Or get a low table for the laptop to go over your legs so you can type at a comfortable height without straining your neck.

Working from home is not easy. This pandemic has not only affected our physical health but also our mental health. Doctors are trying their best to save as many lives as they can but the inflow of affected patients is increasing day by day. It is a nightmare for all our healthcare workers. To help them and to flatten the curve, try to be a responsible citizen and stay at home.

Marham.pk is offering you to talk to a doctor even without leaving your houses. It is important to stay away from the hospitals unless it is an emergency. Call us at 03111222398 and book your online consultation right away!

Stay Home Stay Safe.

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Javeria Adil Chughtai

Javeria Adil Chughtai

A journalist and a medical researcher by profession, badminton player and photographer by passion. You can call me an artist but No, I can't draw you! 😀

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