By Odishatv Bureau
With remote work becoming the norm many professionals are spending long hours at their desks often leading to neck and back pain.
Experts warn that poor posture and an inactive lifestyle can cause long-term spinal issues. Here are ten tips every work-from-home individual must know to maintain a healthy back and neck.
1. Set Up an Ergonomic Workspace
Invest in a comfortable chair with lumbar support and adjust your desk height to keep your screen at eye level.
2. Keep Feet Flat on the Floor
Ensure your feet are flat and your knees are at a 90-degree angle to reduce lower back strain.
3. Follow the 20-20-20 Rule
Every 20 minutes look 20 feet away for 20 seconds to relax your neck and eyes.
4. Avoid Slouching
Sit upright with your shoulders relaxed but not hunched. Use a small cushion for lower back support if needed.
5. Adjust Screen Distance
Place your monitor about an armrsquos length away to prevent forward head posture.
6. Take Micro-Breaks
Stand stretch or walk for at least 5 minutes every hour to relieve muscle tension.
7. Stay Hydrated
Drinking enough water keeps your muscles and discs healthy.
8. Try Desk Exercises
Simple neck rolls shoulder shrugs and seated spinal twists can ease stiffness.
9. Use a Headset for Calls
Avoid cradling your phone between your ear and shoulder.
10. End Your Day with Stretching
Incorporate yoga or gentle stretches to improve flexibility and posture.
By following these simple steps remote workers can significantly reduce their risk of chronic neck and back pain while boosting productivity.