It have been sometime since Singapore implemented the work from home culture since the start of pandemic Covid-19. Even though we are gradually returning to work, however, some companies will continue to have the work from home option for the employees.
So how are we going to relieve some stress when we have this bad habit of prolonged sitting.
As for my health condition, I was encouraged not to sit at my desk for more than an hour. Thus, I have come up with some tips and checklist which can help to ease your back pain.
1) Stand up and walk around every hour
When you’re at home, you will have the tendency to focus on your computer for long hours and forget to move. Set a timer or wear a fitness tracker to remind you to take a break for 3~5mins hourly. Stand up and walk around the house to get a cup of water or do a quick stretch.
2) Maintain good posture when sitting
Always practise good posture, while seated try keeping your feet flat or rest them on either the floor or a footrest.
avoiding crossing knees or ankles. Maintain a small gap between the back of the knees and the chair, position the knees at the same height or slightly lower than the hips.
Place your ankles in front of the knees and relax your shoulders.
3) An ergonomic chair might be a good investment
Getting an ergonomic chair can help with a long period of time while sitting in one position, not natural, or a bad position from a postural standpoint. Do not have to purchase an expensive Ergonomic chair as this depend on your financial ability. The higher-quality ergonomic chair can cost up to more than $500 SGD.
4) Cushion Support for Lumbar
A cushion for the lumbar would be a good buy if your back and hip area require more support, and also an adjustable Laptop holder or a desktop screen can help to lessen the straining of the neck and shoulder area. The laptop/desktop screen should be at eye level so that you will not strain your eyes.
5) Do some light exercise/ stretches
Neck and shoulder exercise is a must when seated in front of the computer for a long period of time.
It is a great way to keep your body healthy and avoid back pain by adding regular exercise, or low-level activity in between work or when seated for too long.
All views and opinion here are all my own personal experiences and items I used personally. This content is not intended to be a substitute for professional medical advice, should you have a medical concern, you should consult with your healthcare provider or seek other professional medical treatment immediately.