Work from home? Here’s a Do’s & Don'ts checklist to take care of your body

Your back and neck are two areas of the body that are prone to stress and strain, especially if your job involves a lot of sitting. And if you're working from home, it may seem quite normal to choose a comfortable sofa to get work done on your laptop. However, if you sit at odd postures for long hours, it’s most likely that your body might start to ache. Here are some dos and don'ts to avoid body pain while working from home.


Don't: Work out of your bed or sofa

Sitting correctly and in the right position is difficult as our body naturally tends to slouch forward when working or focusing, most often leading to back pain. So, the next time you work on your laptop, watch shows or search ‘how to cure back pain’ on YouTube, you know what you may be doing wrong in the first place, and it simply involves the way you would have seated yourself.

Do: Ensure you have good back support

One way to avoid the inevitable slouch is to avoid comfortable sofas and bean bags and sit on a sturdy, ergonomic chair instead, especially for long periods.


Don't: Strain your neck while looking down at your screen during working hours

One often tends to look down on screens for long hours while working at a desk or a table. Poor posture can have serious long term impacts on your spine, which can lead to chronic back and neck pain. If left untreated for a long time, it may even lead to permanent damage. 

Do: Take a break, stretch your neck

What you can do is take a break and stretch your neck every 15-20 minutes. By doing this, you can avoid any niggling neck pains.


Don't: Sit while making long calls on the phone

At times, you might multitask and talk on the phone while your hands are doing other things, wedging the phone between your ear and shoulder. Doing this for a few seconds isn't going to affect your body, but anything more than that can cause tension on one side of your upper back and neck. 

Do: Use earphones to walk around and stay fit

You should walk while talking on the phone. You can connect your earphones to your phone and keep talking while walking or doing some other activity that involves motion. Remember, that avoiding sitting for long durations is a good step towards getting relief from back pain.

While these dos and don'ts seem too simplistic when compared to the traditional back pain and neck pain cure, you'd be amazed at the difference they can make. Try it for yourself and see; you'll be glad you did.

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