Back pain in the home office?

If your back hurts now, it could also be due to the wrong work furniture or your sitting posture. We have nine tips on what to keep in mind.

It sounds totally relaxed: You get up, make yourself a coffee, turn on the computer and sit in front of the screen in a casual, comfortable outfit (yes, we mean your pajamas). Or you throw yourself on the couch with your laptop because it’s more convenient. This is how we imagine working from home. But at the latest, when you’ve done this for a few days, you’ll notice: It’s not relaxed at all. The shoulders are cramped, the lower back hurts, the mobility becomes less and less, and maybe tension headaches.

There are a couple of reasons for this. We lack movement. Even if it often doesn’t seem like that, we travel a lot when we go to work. First of all, on the way to the office and then you don’t sit there all the time. You go over to the colleague, the printer, an appointment, or get a coffee or lunch. Also, we usually have an ergonomic workplace in the office. The desk and screen are adjusted to your own height, the distance to the screen is such that the eyes do not tire, and above all, we have a good office chair – all things that are rarely the case at home.

The lockdown is troubling your back

And because, due to the weather, the current Corona situation, the closed fitness studios, and in general, we usually do less sport and dutifully lounge on the couch at home and netflix, our back is easily offended.

We have nine tips on how to make your workplace ergonomic at home. You may have to improvise a bit, but it’s worth it – guaranteed.

Lower back pain? This is how you can get rid of them in the home office!

1) When sitting in the workplace, feet should be firmly on the floor, arms and legs angled at a right angle. You will probably not be able to adjust the height of your table. Therefore, try out which chair in your apartment best meets these requirements.

2) The seat of the chair should reach the back of the knees, but not be lower. So you can comfortably support your lower back on the backrest.

3) The monitor should be at least an arm’s length away and positioned below the horizontal visual axis so that the head is tilted slightly downwards.

4) The desk’s height is ideal when the elbows are at right angles and the keyboard and mouse form a line as an extension of the forearm.

5) If you actually have an office chair at home, set the backrest to movable mode. Then you can also lean back, this prevents a static sitting posture.

6) If you work with a laptop, don’t put it on your knees. A notebook pillow does not improve bad posture either.

7) If you connect an external mouse to your notebook, you have more freedom of movement with your arms.

8) Get up every now and then and do relaxation exercises. It also helps you stay more focused.

Place your notebook on a high chest of drawers or a bistro table, if you have one. The height should be such that you can rest your forearms relaxed at a right angle. The ideal would be to work 10-15 minutes every hour while standing.

And then you shouldn’t forget another important factor: the current home office situation means stress. We miss the office’s daily exchange, the coordination of the workflow, or the exchange on the short official channel. We don’t know what exactly the next few weeks will bring us, which can be a trigger for back pain. So before the ceiling falls on your head, try meditation. 

By TVOC Editor

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