Stop Slouching! Tips to Protect Your Spine While Working From Home

September 16, 2021

As great as working from home can be, it can also be a literal pain in the back and neck if you’re spending the day slouching at your desk or working from your bed, dining room table, or living room couch. And while poor posture may seem innocent enough, it can actually harm your health and body in a number of ways. According to Ruben Castaneda of the U.S. News & World Report, poor posture may lead to circulation issues, fatigue, mood disturbances, and pain in the head, neck, back, knees, shoulders, and jaw. Fortunately, it’s very possible to fix bad posture and protect your spine while working from home all day.

Improve Your Workstation

First and foremost, creating an ergonomic home office will be vital, regardless of whether you’re already experiencing pain or discomfort from having bad posture or a poorly designed workspace. Keep these tips in mind as you set up an ergonomic workspace at home:

Purchase an adjustable office chair with armrests, lumbar support, wheels, and a comfortable seat cushion.
When typing or using a mouse, make sure your elbows are bent at a 90-degree angle.
Sit up tall in your chair with your feet flat on the floor.
Place an ergonomic footrest under your desk if your feet can’t reach the ground.
A calming space that’s organized and well-lit can promote positive thoughts.

Practice Yoga for Better Posture

Certain yoga poses can improve posture, and now that you’re working from home, it’s easier than ever to roll out your mat for a few early morning or mid-afternoon yoga poses. Try incorporating mountain pose, standing forward bend, cat-cow stretches, and bridge pose into your daily yoga routine.

Supplement with Collagen

If you’re experiencing lower back pain as a result of working from home, collagen supplements could help to alleviate it. According to Penn Medicine, collagen eases lower back discomfort and knee pain associated with osteoarthritis, and it builds muscle mass while preventing bone loss.

When collagen production decreases in the body, the skin may sag and wrinkle and muscles may weaken and waste away. By supplementing with collagen, however, you’ll stay strong, lean, healthy, and pain-free and rebuild joint cartilage while preventing further damage from occurring in the body.

Spine Health for Seniors

If you’re over 60 years of age and working from home, there are some additional steps you’ll need to take to protect your physical health. As one example, regular exercise will reduce your risk of injury and disability as you age, keep your brain healthy, and improve your balance and flexibility. Plus, some exercises can even help to reduce back pain and improve posture! However, it’s important to engage in physical activities that work for you and your specific needs.

protect your spine as a senior doing excercise

If you’re looking for some age-friendly indoor exercises to try at home, here are a few low-impact recommendations that will help protect your spine:

Indoor walking at a mall, conservatory, or museum
Stretching for at least 10 minutes at a time
Swimming at a local recreation center, hotel, or university
Streaming exercise videos from the comfort of your in-home gym

Visit a Chiropractor and Healing Professional

If you’ve been experiencing pain in your back, neck, or shoulders while working from home during the pandemic, be sure to schedule an appointment with a chiropractic professional. Regular chiropractic adjustments support musculoskeletal and nervous system health, but other benefits may include improved digestive system function and easier breathing. With corrective chiropractic care services, you’ll decrease aches, pains, and poor posture while improving your immune system and overall health.

By improving your posture and keeping your spine healthy as you work from home, you’ll protect your body from years of back, neck, and shoulder pain and other painful conditions like carpal tunnel syndrome. Working from home may be your new normal, but chronic musculoskeletal or nervous system pain shouldn’t be. That being said, be sure to take regular breaks, we suggest 10 minutes every 2-3 hours of work. During this period, take some time to do a little stretch, drink a full glass of water and switch off from electronic devices.

You can also check out our Digital Detox range for an extra boost that will help cleanse and recharge your mind and space from negative digital effects; perfect for when spending long hours in front of a screen!