Working From Home: How To Prevent Physical Ailments?
Are you suffering from physical ailments caused by working from home? Back pain? Stiff shoulders, mouse arms? Many people will also continue to work from home in the coming years as they are forced to deal with the corona measures. Here are some tips to help you go through it in a more relaxed way.
Creating the Best Workplace
It isn’t easy to create an excellent workplace at home. However, with a bit of creativity, it can be done. For instance, putting extra (thin) cushions on your chair will increase the seat’s height, and putting pillows on your back will give you more support. Placing a shoebox under your feet will help you better position your feet and improve blood circulation. A separate keyboard for the laptop provides space to place the laptop at eye level. To provide good light for the screen, first, tilt the screen away from the window. A desk lamp can offer additional lighting for your work surface and prevent eye fatigue.
Put Exercise On Your Calendar
Do you usually take a walk during your lunch break? Then do it now. Doesn’t work? Then plan a short exercise to improve your muscle strength during your break. This will get your blood circulation going again, which is suitable for the recovery of stiff muscles. Strong muscles are also said to be less prone to diseases. So, double advantage!
This is easier said than done. However, stress and a hostile atmosphere can lead to physical ailments such as stiff shoulders. Do you find yourself tense? Do a few minutes of breathing exercises to relax and lower your shoulders consciously. Abdominal breathing will improve your oxygen supply and ease your posture. Test: Place one hand on your navel and inhale deeply through your nose. Breathe mainly with your belly while keeping your hands in front of you.
Move, Move, Move
Do you use a pedometer? If you do, you will notice that you take far fewer steps than you would in a typical day at the office. Those small steps between home, car, office, meetings, and coworkers may seem like small things, but they make a big difference. So try to walk more often consciously. For example, drink a cup of tea, do the laundry or do a series of short exercises to relax your muscles.
Do a Muscle Massage
Get a muscle massage done to support your stiff muscles. The extra warmth effect of the massage has helped to increase blood circulation to the muscles and promote recovery.
Regularity And Self-Care
Maintain a healthy lifestyle with a healthy diet, adequate sleep, and a set daily schedule. Even at home, keep work and relaxation as separate as possible. Don’t work on your computer in your pajamas or use your relaxation time in front of your work computer; drink two liters of water a day, and recognize that sitting and stress are your back’s worst enemies.
Repetitive Strain Injury (commonly known as “mouse arm”) is caused by many repetitive motions and is linked to tension in the neck and shoulders. We are accustomed to keeping our hand on the mouse even when we are not using it. As a result, there is a constant tension in the forearm. Take your hand off the mouse and alternate it with the keyboard. And when you take a break after 30 minutes, hang your arms out to your sides and shake them. This will help you relax.
Most back and neck problems will disappear spontaneously after 3 to 5 days. However, if they continue or increase, you should consult a chiropractor. These professionals in the field of back and neck disorders can perfectly evaluate and (if necessary) treat your condition.