Working from home is the new normal for millions of people this year. This situation is also giving rise to thousands of people developing muscular strains, nerve compressions, disc problems and early onset of Spondylosis in the neck and lower back.

We are getting so many queries of people asking for advice and patients coming to us with home-office posture related problems.
The good news is that all of this is easily preventable if you follow a few simple steps suggested by your Physiotherapist.

Here are a few pointers you need to keep in mind as you work from home:
1) Stand, walk or stretch every 30 minutes. Your body is highly likely to develop injuries in a sustained posture for prolonged duration.

2) Work from a table and chair setup and not on the bed/floor. Invest in a good ergonomic chair, use a back support pillow and a foot rest.

3) Your head, neck and shoulder posture is extremely important. Always keep your chin up and head straight. For this, you will need to keep the monitor screen at your eye level. If your table is low, keep your laptop over some books to raise the screen level.

4) Take your chair closer to the table to avoid leaning forward to get a closer look at the screen. Make sure your spine is leaning fully backwards on the backrest of your chair.

5) Avoid slouching your shoulders. If it’s a habit, keep reminders on your phone every few minutes for yourself to stay upright.
For more advise or if you have already developed pain due to prolonged work- from-home posture issues contact us.