“Tech Neck” is a term given to headaches and spasms you can get from too much hunching. While working from home at this time, it is crucial for proper ergonomics to be taken seriously and avoid low back and neck issues.
Here are some tips from my chiropractor.
GET OFF THE COUCH
Although it might be tempting, working from your sofa is one of the worst things you can do for your back. Sitting or lounging on your couch for extended periods of time causes your lower back to curve inward too much, resulting in low back pain.
Maintain spine health by going for a chair or a barstool during working hours & use a table top. If possible make your own standing desk.
USE A ROLLED UP TOWEL TO SUPPORT YOUR BACK WHILE SITTING
COMPUTER SCREEN SHOULD BE AT EYE LEVEL
Whether sitting or standing, the middle of your screen should be in line with your eyes while you’re working, not below. Your computer/laptop should be elevated approximately 6 to 12 inches above your desk. Use books or boxes to get to that sweet spot. This will avoid neck & shoulder strain.
Avoid no-no spots for your laptop: never on your lap for long periods of time, sitting on your bed, and definitely not on your coffee table.
USE A WIRELESS KEYBOARD & WIRELESS MOUSE
Using a computer keyboard and mouse requires a person to make small, exact movements with their hand, fingers and thumb, and these small muscles can become tired and overworked. This overuse can cause pain, numbness, tingling, burning, stiffness and restricted range of motion as well as shoulder pain.
Reduce these symptoms by making sure you use the mouse as close to your body as possible. You should be able to reach your computer mouse when your upper arm is close to your body and your elbow is at 90 degrees.
If your computer is elevated to the proper height, it will be hard to use the keyboard and mouse without shrugging your shoulders. A wireless keyboard & mouse are a good investment. You can easily and inexpensively buy some fun ones online.
TAKE BREAKS AND STRETCH
Set your timer for 45 minutes-1 hour intervals when working on your computer. Take a 5 minute break to change activity and body position. Do some easy stretches to save your neck and back.
PROPER NUTRITION, SLEEP, HYDRATION, CUTTING BACK ON SUGAR, AND MAINTAINING GOOD GUT HEALTH WILL HELP YOUR OVERALL IMMUNE SYSTEM!
Oh my gosh, I need this. I have a terrible habit of working on the sofa.
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I’ve raised my computer and it’s hard to get used to this position!
Great advice. I alternate between my straight back office chair (you may enjoy the DIY post on it) and my yoga ball, both very good for posture.
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Thanks for sharing your link!
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