5 Tips for no longer hurts back in home or officeadmin
Working from home is already an exceptional situation for the whole family. Because hardly any of us have really back-friendly furniture at home, there is also pain. Here are a few tips to finally be able to work pain-free:
Pain-free in the home office – this is how it works:
1.The right lighting
Not everyone has a light -filled home office . Many sit in the windowless dining room or in a dark, converted alcove of the apartment. And also there you should pay attention to sufficient light. When the work environment is dark, you tend to squint and tilt your head forward like a turtle. This puts extreme strain on the eyes and neck, and over time the pain can radiate to between the shoulder blades.
2. Change sitting position
Sounds logical, but it’s just as important as getting up and walking around every now and then as when you’re on the phone. Whether both legs are on the floor, one is half cross-legged, one leg is on the armchair or both – everything is allowed. It is also very helpful to turn the chair around from time to time and work over the backrest. This automatically puts the back in a different position.
3. Change jobs
Couch, a breakfast bar in the kitchen or a higher table at which you can also work while standing: anything that changes your posture for a few hours is good. The main thing is that you don’t stay there for hours.
4. Relaxation exercises
2-5 minutes of back exercises in between work wonders. Here are three little relaxation exercises:
Conscious shoulder circles: 10x slowly in both directions, i.e. circle your shoulders back and forth.
Stretch your back: Stand up, put your hands on the desk and walk your legs back so that your upper body and legs are at a 90° angle to each other. Straighten your legs and consciously stretch your shoulders. Keep your back straight, don’t hollow your back or hunchback.
Stretch your shoulders and neck: clasp your hands behind your body, consciously pull your shoulders down, look straight ahead and then turn your head 10 times from left to right (look over your shoulder, don’t rotate).
Exercises in between are great, but do not replace going outside. Whether it’s walking, walking, cycling or running – it’s important to stay active and do a lap every day. This helps to air out your head, moves your whole body and automatically relaxes you.