Working from home lately? Sure you may be working in your PJs and thats okay with me, but try to avoid working from the couch, the bed, or floor and take a few minutes to think about your home office set up. If you're slumped in a low chair no back support you may be causing more harm than you think. Sitting improperly, even for a little while, creates tension on your spine that can lead to headaches, neck pain, pain down your arms or leg, low back pain, and herniated discs!
By being mindful of a few things you may avoid serious injury and pain! First, make sure you have a supportive chair that is set to the right height for you. Use a rolled up towel behind your lower back if your chair doesn't have a curve in it. To keep your knees at a right angle and your feet flat use a box under your feet if you need it. Make sure your monitor is at eye level and directly in front of you. Use a few books to prop it up. Slide you chair as close to the desk as possible so you can keep you elbows by your sides at 90 degrees without reaching forward. I also recommend switching it up sometimes and sitting on a yoga ball. This engages different muscle groups like your core and glutes to help reduce muscle imbalances and over-contracture.
Another key recommendation is to get up frequently! It is wise to set up a second work location if possible at a standing level so that you can alternate between the two! If not, simply stand up every 30 minutes and stretch!
Please take a look at the picture below for more tips and tricks! Let me know if you have any questions or comments! Looking forward to seeing you in the office for treatment!