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The transition to remote work has fundamentally changed our daily lives. While this transition has provided flexibility, it has also led to a significant increase in spinal problems, particularly back pain. As more people work from home in less than ergonomically ideal environments, it is important to know how to maintain a healthy spine in this new environment.

Problem: Poor ergonomics and sedentary lifestyle: Many home environments lack the ergonomic features of an office. Maybe your desk is too low or too high, or your chair doesn't provide enough support. The convenience of working from home means you spend a lot of time sitting, which can weaken your core muscles and cause back pain. People often sit in uncomfortable positions on poorly designed sofas, mattresses and chairs. Sitting in such an uncomfortable position can put pressure on your back and eventually lead to stiffness, discomfort and even chronic spinal problems. To address these issues, both physicians emphasize creating an ergonomically appropriate work environment.

Ergonomic furniture: Doctors recommend investing in appropriate ergonomic furniture. “Choose a chair that is height adjustable, has lumbar support, and supports the natural curve of your spine. A height-adjustable desk is also a good idea as it gives you the opportunity to alternate between sitting and standing.”

Optimize your workspace: Experts agree with this advice, adding that screen position is important to prevent neck strain. “Keep your computer screen at eye level. Use a monitor riser if necessary. To reduce shoulder and wrist strain, hold the keyboard and mouse so that your elbows are at a 90-degree angle.

Posture and Movement: The Key to Long-Term Spinal Health Good posture when working is just as important as having the right furniture. Doctors recommend sitting low in a chair, keeping your feet flat on the floor, relaxing your shoulders, and avoiding slouching or slouching. Good posture significantly reduces pressure on the spine.

Both experts agree that regular exercise is just as important as posture. Take frequent breaks when standing, stretching, or walking. Ideally, you should move your body every 30 to 60 minutes to avoid stiffness. It may be helpful to take short breaks while standing or use a balance ball for a limited time.

Setting up your workspace is important, but so is incorporating physical activity into your daily routine. Regular exercise and strengthening your core muscles will improve the overall health of your back. Exercises that focus on flexibility and core strength, such as yoga and Pilates, are particularly helpful in maintaining spinal alignment.