Tips for Maintaining a Healthy Spine While Working From Home

The working environment has drastically shifted in the past several years to consist of far more individuals working from their homes. While a work uniform of slippers and pajama pants doesn’t matter so much at the home office, your workstation setup and other everyday practices while working remotely can affect the health of your spine. Read on for more from our back and neck doctors in Medford and Grants Pass, Oregon, on how to keep your spine healthy as you work from home.

Ergonomics

Ergonomics is the science of designing workplaces, tools, and systems to fit the people who use them, improving comfort, performance, and safety while minimizing injury risk. In an office setting, the space is often curated for you to be ergonomically acceptable; but when you work from home, there are steps you need to take to achieve a workspace that is efficient and healthy for your spine.

• Check your seating. Make sure your chair is comfortable and has proper lumbar support, adjustable height, and armrests. Ensure your feet are flat on the floor or supported by a footrest.
• Position your monitor, keyboard, and mouse. Have your monitor at arm’s length with the top of the screen at or slightly below eye level. Keep your keyboard and mouse close with your elbows bent at about 90 degrees.
• Practice good posture. Sit with your back straight and shoulders relaxed. Avoid slouching or hunching.
• Take a break. Getting up from your chair every hour or so for some light stretching can help prevent stiffness in your back and spine.

Get Up & Move

Orthopedists and spine doctors will tell you that the growing sedentary lifestyle affects spine health drastically.

“A lack of physical activity weakens the supporting muscles of your spine, and prolonged sitting increases the pressure on your spinal discs, which can result in herniation, pain, and disc degeneration,” explains fellowship-trained spine surgeon Dr. Adam Cabalo. “Weight-bearing exercises are also important in spine health, as they build bone density and help protect you from spinal fractures and osteoporosis.”

So, whether you work from home or an office, making an effort to increase your activity level is imperative to keep your spine healthy and strong. Find an activity you enjoy, such as dancing, martial arts, or yoga, so that exercise and maintaining your spine health is something you look forward to when you log off for the day.

Available in Medford and Grants Pass, our expert spine team includes Dr. Adam Cabalo, Dr. Jayme Hiratzka, and Dr. Andy Kranenburg. To consult with one of our expert spine doctors at Southern Oregon Orthopedics, please call (541) 779-6250 or request an appointment online.