8 Tips to Create a Healthy Work-From-Home Environment

Bad Habits Can Lead to Back Pain, Muscle Strain and More

For many of us fortunate enough to still be employed, working from home has become the new normal. But ill-advised practices and habits can cause unnecessary pain, strain and weight gain.

The experts at Kayal Pain & Spine Center, the pain management care team in Bergen County, would like to share some tips from the Mayo Clinic that will help you avoid health problems that can result from using a home office that isn’t set up properly.

1. Think proper posture. Although it might be tempting to plop down on that comfy recliner and put your feet up during your work day, this is an absolute no-no. It’s important to maintain good posture. It helps prevent back, neck, hip and shoulder pain. If you don’t have an ergonomically friendly office chair, choose a chair that allows you to keep your feet flat on the floor and your knees level with your hips. Make sure your back is properly supported. If your chair lacks proper lumbar support, use a pillow or cushion between your chair and your back.
2. Get organized early. Make sure everything you need, including paperwork, pens and your phone, are close by and within reach. This will help prevent unnecessary stretching that can put an added strain on your body.
3. Place your computer screen at arm’s length. This is the ideal placement to promote good health.
4. Straighten those wrists! Make sure your wrists are not bent up or down when you’re typing.
5. Don’t cradle your phone. Balancing your phone between your neck and shoulder can wreak havoc on your body. If you can, use a phone headset or earphones.
6. Don’t ignore lighting. Make sure you have proper lighting, including the setting on your computer screen. Lighting that’s too bright or too dim can strain your eyes.
7. Avoid unhealthy snacking. Those cookies, candies and other unhealthy snack foods may be tempting, but they are a sure-fire way to pack on unwanted pounds.
8. Take exercise breaks. Staying active is essential for your overall health and weight control.

You should also make sure your living quarters are as safe as possible. Make sure your home is equipped with working smoke detectors and fire extinguishers. Familiarize yourself in advance with how to use your fire extinguishers. If you haven’t already, develop an evacuation plan and share it with all of your family members. Finally, check floors and carpeting to eliminate any tripping hazards.

Remember: If you haven’t been doing it right, it’s never too late to start. And if you are experiencing back, neck, shoulder or other chronic pain, call the experienced team of pain management specialists in Westwood and beyond.

We’re Available to Help You!

Kayal Pain & Spine Center would like to remind patients that we are offering telemedicine appointments. You can use your smartphone, tablet or computer for a convenient, safe consultation with your health care professional. Our Paramus office remains open seven days a week. Our Franklin Lakes and Glen Rock offices are open Monday through Friday. All visits are by appointment only. Call us at 844.777.0910 or contact us on the web.