By Dana Brown
Anyone who works a desk job knows that it can be tough to maintain proper posture throughout the day. But when you’re at home in an even more casual working environment, the urge to slouch is real. Try these 6 tips for sitting up straighter and preserving your spinal health throughout your telecommuting journey.
1. Prioritize the Right Desk Setup
Whether you’re an employee or are launching a work-from-home business, the right desk setup is crucial for spine (and overall) health. Plus, a dedicated work area can help you focus more and remain productive despite what’s happening elsewhere in your home.
When it comes to picking a desk and chair, aim for ergonomics that fit your office space. Many professionals swear by standing desks, which can help you stay more active while working. Regardless, you’ll need to configure your work area for proper posture: keeping your monitor at eye level and your elbows at a 90-degree angle are your best bet.
2. Master Mindfulness (and Muscle Control)
Plenty of braces, devices, and belts promise to improve your posture. But old-fashioned focus could be the key to improving poor posture. Committing to sitting up straight instead of slumping overtakes mindfulness, but it’s the simplest method to care for and protect your spine.
Mindfulness as a whole is also beneficial. Put your mind to your work, your health, and other areas of your life, and see how it helps change your perspective and experiences.
3. Schedule a Soothing Massage
If your back often hurts due to poor posture or because of an injury, a professional massage might offer temporary relief. As Harvard Health suggests, massage can help ease chronic back pain. The most common type of massage is Swedish, but you can find many licensed masseuses with different specialties to suit your needs.
4. Visit a Professional Chiropractor
While massage can help relieve sore muscles, it doesn’t repair underlying spine problems. Visiting a chiropractor, however, can help relieve pressure between your vertebrate and address other aspects of spinal health.
Research suggests that chiropractic care can help decrease medication use for low back pain, too. Consistency is often key with spinal adjustments, so regular appointments may become part of your work-at-home schedule.
5. Work Toward a Healthier Body Weight
A healthier body weight supports a healthier spine, says Verywell Health, making this a worthwhile step in your work-at-home journey. Not only does losing weight remove pressure from your spine, experts say, but it can also alleviate joint strain that results from that pressure.
Of course, losing weight may be easier said than done. Along with a healthy diet and exercise, an appetite suppressant could help you reach your target weight faster. Take a close look at the dosing, safety information, effectiveness, and ingredients before selecting a product. You’ll also want to check with your doctor before beginning any supplement regimen.
6. Get the Whole Family Sitting Up Straight
Back problems often plague parents and older adults, but kids can be susceptible to spine problems, too. For children who are learning virtually at home, protecting spinal health is a tall order.
Try these tips for kids to help them maintain good posture and better health:
- Adjust your child’s work area to their size and height — ergonomics are crucial for kids, too.
- Encourage recess time with outdoor play. Exercise is essential for growing bodies and brains.
- Discourage slumping while kids game or play on tablets. Sitting up straight for class time might be simple enough, but children and teens may need reminders (or breaks from screen time) if they often hunch over to view digital screens.
Combating posture problems is a must when you’re working from home and spending more time indoors. With these tips, you can make progress toward a healthier spine and better posture before back pain takes over.
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