HEALTHY TIPS FOR WFH LIFE
Since Covid, the work from home life has become so common. Many of us do not have an in-home office that is conducive for proper ergonomics, especially with jobs that require us to sit in front of a computer for hours each day. I have so many friends and patients who work at their kitchen counter, on the couch, in their bed, and other places that are not conducive for maintaining proper posture.
Sitting for hours on end is one of the worst positions to be in for a number of reasons. First, most people adopt poor posture when sitting and focusing on a computer, which puts strain on the muscles and ligaments in our back. Extended sitting can also lead to muscle weakness and imbalance, especially in the spine. This causes less support for the spine, which increases the stress placed on the spinal discs and surrounding structures in our back. Next, blood flow may be restricted to muscles and tissues in our back when sitting for long periods. This can lead to muscle stiffness and fatigue due to a limited exchange of nutrients and oxygen to the muscle tissues. When sitting, there is an increased pressure placed on the discs in our spine which are the soft cushions between each vertebrae (bones in our spinal column). Over time, this pressure may contribute to disc degeneration and possible disc bulging. Finally, our flexibility is bound to decrease when we sit for long periods, especially in our back and hips. This may further exacerbate poor posture and may also increase the risk of injury when engaging in physical activity.
Although many businesses are requiring in-person return or some sort of hybrid schedule, these tips are still useful for an in-office setting. Read on to learn what you can do to help your body feel its best while working.
First and foremost, be sure to maintain proper posture while sitting. The most ideal posture is a 90-90-90 seating - 90 degrees at your ankles with feet flat on the ground, 90 degrees at your knees, and 90 degrees at your hips with your glutes all the way back in the chair. If your feet do not reach the ground or it’s tough to obtain the 90 degrees at the ankle, place a book or two (or a box, whatever you have at home) on the ground under your feet. Next, the computer screen should be at eye level looking straight ahead. Avoid looking up or down at your computer. If it is not at eye level, add books or something flat under your screen to bring the computer up to eye level. If you are looking down at your computer, find a chair that allows you to sit lower to maintain eye level (while also maintaining the 90-90-90 seated position discussed above). Your back should be up against the back of the chair with your shoulders relaxed and arms at your sides. Avoid hunching, slouching, leaning, or rolling your shoulders forward.
Invest in adjusting your workspace - you spend hours a day sitting in this environment; make sure it’s in a condition that is benefitting your body. For example, invest in an ergonomic chair that maintains the natural curves of your spine and provides lumbar (low back) support. A standing desk is a wonderful option as well - this allows breaks from sitting and working while standing is actually quite comfortable at certain points throughout the day! Finally, be sure the keyboard and mouse are properly placed to allow for relaxed shoulders and arms. On that note - please invest in a mouse if you don’t have one. I have several patients who have worked off the trackpad on their laptop for YEARS - please don’t do this! It will change your life if you make a switch to a regular mouse.
Next, and one of the most helpful tips, get up and walk around/stretch every 45-60 minutes (or more, if you can) to avoid stiffness/pain and also to improve blood circulation. It doesn’t need to be a big break, just a quick walk around the room you are in or something that allows you to get up for 2-3 minutes.
Incorporating stretching exercises into your daily routine will promote flexibility and mobility, hindering the risk of pain or stiffness throughout the day. Below is a list of stretches that may be useful for you.
Seated Forward Fold:
Sit on the floor with your legs extended in front of you.
Inhale and lengthen your spine, then exhale and hinge forward from your hips, reaching your hands towards your feet or shins.
Keep your back as straight as possible and relax your neck and shoulders.
Hold the stretch for 30 seconds to 1 minute while breathing deeply.
Hip Flexor Stretch:
Kneel on one knee with the other foot flat on the floor in front of you, creating a lunge position.
Keep your torso upright and gently shift your weight forward until you feel a stretch in the front of your hip and thigh. Be sure your front knee does not extend past your front foot.
Hold the stretch for 30 seconds to 1 minute on each side, breathing deeply and keeping your core engaged throughout the entire stretch.
Child's Pose:
Start on your hands and knees with your wrists directly under your shoulders and your knees hip-width apart.
Exhale and sit back on your heels, lowering your torso towards the floor.
Extend your arms in front of you or alongside your body, allowing your forehead to rest on the floor.
Relax your entire body and breathe deeply, feeling the stretch in your back, hips, and shoulders.
For a deeper stretch, move your knees outward to create more space between the two.
Hold the pose for 1 to 2 minutes, allowing yourself to sink deeper into the stretch with each breath.
Chest Opener Stretch:
Stand tall with your feet hip-width apart.
Clasp your hands behind your back, straightening your arms and squeezing your shoulder blades together.
Lift your hands away from your body, keeping your arms straight, until you feel a stretch across your chest and shoulders.
Hold the stretch for 30 seconds to 1 minute while breathing deeply and maintaining good posture.
Neck and Shoulder Stretch:
Sit or stand tall with your shoulders relaxed.
Tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck.
Optionally, use your hand to gently apply pressure to increase the stretch.
Hold the stretch for 20-30 seconds on each side, then switch to the other side.
Remember to stretch gently and never force your body into uncomfortable positions. Consistency is key, so aim to incorporate these stretches into your daily routine to help alleviate the effects of sitting for prolonged periods.
Staying hydrated throughout the day will help maintain optimal muscle function and will help prevent muscle stiffness and cramps. Ideally, the hydration goal is half your body weight in ounces. For example, if one weighs 100 pounds, the goal would be to intake 50 ounces of water each day. By the way - water means strictly plain water. It doesn’t mean tea, coffee, or some other beverage that contains water.
Finally, incorporating deep breathing exercises into your daily routine will help promote relaxation and will also reduce stress. Focus on expanding your diaphragm and filling your lungs with air during slow, deep breaths.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.