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woman working at computer at home to avoid pain

How to avoid pain working from home

Are you one of the billions of people working from home globally right now?

In theory it sounds easy – just get the technology hooked up and you can work anywhere, right?

That’s right – but our bodies are being left out of the picture.

Since our homes aren’t designed for us to spend long hours at the computer, I know some of you are experiencing increased pain and tension from this temporary situation. So how can you feel better while working from home?

Most offices are set up to enable people to work long hours with minimal physical strain. You probably had routines and habits in place that gave you regular breaks, like walking to the next office to talk with a colleague, walking between your office and the train station, leaving the office for lunch etc.

But at home you might be working at the kitchen table on a little laptop that is either in a position that’s comfortable for your arms or your neck but not both. Or you don’t have a chair that’s comfortable to sit on for more than 10 minutes. Or you’re working in your laundry that now doubles as an office. And if you do get a few hours of focussed work-time, or if your set-up at home is pretty good, many of us are feeling the pressure to work longer than we would at the office just because we can – and before you know it, you’ve been sitting at the computer for 6 hours straight and suddenly EVERYTHING in your body is hurting.

Here are my tips for creating ease, comfort and flexibility in your body while you’re working at home.

First: Sit right

Nowadays most chairs aren’t designed for sustainable, comfortable sitting because they have a ‘dip’ down towards the back of the seat. This looks comfortable but actually doesn’t support our natural sitting posture. It encourages us to slump back towards the tailbone (coccyx) instead of sitting right over our ‘sitting bones’ – the big bone in each buttock at the base of our pelvis.

Which chair?

Ideally the seat of your chair should be flat (like the stool shown in the photo) or slightly sloping down at the front. If it’s not, just build up the dip by placing a cushion or a rolled/folded towel on the dip.

You’ll notice you can instantly sit up ‘straight’ more naturally just by doing this, because your pelvis is providing a good foundation for your whole spine. You can even put a few books on the seat like I did with the library chair I used in the photo below (they were my own books ;). 

Fill the dip in your chair for better posture support
Flat seat supports natural posture

Read on – I’ve packed the rest of my tips for avoiding and relieving pain when working from home into a detailed free guide – click on the button below to get your copy.

Need pain relief? Download this free guide and get started now

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