Working from home? Strategies to avoid back pain.
If you’re like me, chances are you’re spending more time in your home office chair. As a spine surgeon I still take care of emergencies at the hospital — like tumors and fractures involving the spine — but these days I’m spending much of my workday seeing patients via telemedicine. And now that I’m sitting at the computer for multiple hours per day, I’ve noticed more back pain and stiffness than normal.
Prolonged sitting and a sedentary lifestyle are both risk factors for lower back pain and stiffness. You can minimize the chances of back pain and stiffness by considering these 3 strategies:
Don’t sit for more than 30 minutes at a time. Take a few minutes to stand up, stretch, and move around.
Pay attention to ergonomics. Make sure your chair is supportive and at the most comfortable height relative to your desk and computer. Adjust the height of your screen so that your neck is in a neutral position. If needed, move your computer or workstation to an elevated counter allowing you to stand and work.
Schedule exercise into your day. Go off-line and do 15 minutes of stretching and core exercises and 15 minutes of aerobic exercise every day to start. Just a few minutes of additional exercise has been shown to reduce low back pain.
Want to learn more, click here for educational material from the American Academy of Orthopedic Surgeons.