Are you working at the computer for long hours to get things done for your business or personal blog? So am I!
Let’s be honest, working on a computer doesn’t allow us to break a sweat. It takes a lot of hard work to create ever-growing blogs today.
Managing your blog can be an exceptionally tedious task, from developing content and keeping it fresh to making sure you have a constant stream of traffic.
It can be frustrating, especially if you’re running your own business and are working as hard as you possibly can to get things moving.
Whether you are a blogger generating content or an employee in an office job, you might have developed some habits that could lead to back and neck pain.
The good news is that there are some tips you can follow to help prevent this from happening. Here are ten quick fixes to stop your back and neck pain while working on the computer.
Why Do Bloggers Experience Back And Neck Pain?
Neck and back pain is a common condition caused by poor posture, heavy lifting, stress, poor working habits, and other lifestyle habits. For example, over 80% of people who use computers for more than four hours a day complain of back pain.
If you’ve been blogging for a while, it’s possible you already have back and neck pain at a point. The main reason is that you sit in front of your computer screens for most of your workday.
This period may be challenging, and you may find it challenging to stay focused.
No worries, here are solutions to stop the pain and prevent it from reoccurring.
How Do I Avoid Back And Neck Pain While Working From Home
1. Maintain Good Posture
Even if you are working seated, it’s essential to know how to position yourself. Proper posture while working will save you much pain and ensure that you get your work done faster and more efficiently.
If you usually sit while working, it is essential to adjust the seating height so that your feet rest comfortably on the ground.
Here are tips for maintaining good posture
- Place a small cushion under your feet for added comfort if possible.
- Use your arms and hands when typing, not just your fingers.
- Try to keep your elbows bent and knees at a 90-degree angle when sitting, and your feet should be flat on the floor.
- Sitting upright at a desk with your back straight and shoulders pulled back while working on the computer is essential for your natural spinal alignment.
- Relax, keep your neck straight and align your head with the tailbone. Slouching forward or backward can cause postural problems such as sore neck, upper back pain, or other spine pain.
- And remember to keep the monitor at eye level and tilted down so that you’re looking slightly downward at it while typing.
2. Use A Comfortable Desk
Now, more and more people are working from home. If you are a blogger, you probably spend a lot of time in front of your computer.
Because of this, it is critical to have a comfortable workspace that allows you to work effectively.
But when setting up your workstation, remember that your back is the most important thing to consider.
Suppose you spend all day staring at a screen. In that case, it’s essential to make sure your eyes aren’t straining and that you’re not suffering from any repetitive stress injuries.
The most common thing to do when sitting down at your desk is sitting upright, not leaning towards your screen or keyboard, and not using a pillow to prop yourself up either.
Working on your blog is a lot of work. It can be even more strenuous if you don’t have the proper desk setup.
An ergonomic chair is an excellent choice for your computer set up if you have any back issues. It can take pressure off your back and neck because it accommodates the body’s natural curves.
And, in addition, prevent you from feeling sore after sitting for long periods.
3. Opt For Adjustable Chairs
Sitting in chairs with adjustable armrests is also beneficial since it allows you to move them out of the way when typing or using the mouse.
You should be able to adjust the height of your chair, as well as the armrests. And also, the back of your seat to provide proper support throughout your spine.
Ensure your thighs are parallel when seated at your desk to eliminate wrist strain and lower back pain. And also, prevent your shoulders from slouching forward.
It’s best to ensure the chair you are using has good lumbar support so that your back remains straight and comfortable throughout the day.
If you don’t have an adjustable chair, keep your back straight when typing or working with other computer activities.
Here are essential things to keep in mind when you’re searching for a new chair:
1. Back support is extremely important. You shouldn’t just have adequate back support, but your back should be well-supported by the chair’s padding.
2. The chair shouldn’t be too big or small for your body size and weight. So, your thighs can fit comfortably under the desk while your feet rest flat on the floor.
3. Armrests should be adjustable and padded for maximum comfortability, and they shouldn’t get in the way of your typing/writing.
It’s essential to have a comfortable seat cushion that will make long hours of sitting bearable for you. So, try out different chairs before committing to one to help you make informed decisions about which chair you want to buy.
4. Use A Laptop Stand
A laptop stand is a must-have piece of equipment for anyone who regularly does all kinds of writing. It relieves hand and wrist strain, which often becomes an issue when typing for long periods.
In addition, laptop stands can make screen angles more comfortable and easier on the eyes if you spend most of your day sitting in front of a computer screen.
5. Use A Footrest
A footrest can also be an excellent tool for keeping your feet comfortable while working at a desk.
It helps soothe your feet and legs from prolonged periods of sitting down. And, also elevate your feet and legs, which can take pressure off your lower back and knees.
6. Take Short Breaks
Frequent breaks are just as important as a good posture to prevent back and neck pains.
It would be best to take stretch breaks every 20 minutes. You can stand up and move around for a couple of minutes, then come back to your desk and straight back into work.
7. Go For A Wireless Mouse
Using a wireless mouse for your computer can save an amazing amount of time and reduce the risk of RSI (Repetitive Strain Injury). For example, you don’t have to constantly look down at your computer screen and then back up again.
Repetitive strain injury occurs when muscles and tendons become strained or damaged due to overuse. Hence, it’s always best to use an external keyboard and mouse than those built into your laptop.
The ergonomic keyboard has a curved design to reduce stress on the hands, wrists, and shoulders. In addition, the curved mouse is for comfort and ease of use.
8. Unclutter After Each Day’s Work
Avoid having any clutter on your desk. Instead, try to be clean and organized to relieve stress and distraction from work.
9. Keep Phone Away While Working
It’s best to keep your phone far away from your workspace so that you’re not tempted to check it every few minutes. A separate office space or room is ideal for this purpose.
In addition, ensure that your phone’s ringtone volume is not loud enough to disrupt you and keep it on silent while working unless there is an emergency.
10. Exercising Regularly
Tight muscles, sore joints, and inflamed nerves can build up over time, causing severe pain in your back, neck, shoulders, and even your hands from typing too much.
However, there are many types of exercises you can do to help relieve some of the tension in your body.
Moreover, engaging in physical activity is recommended by doctors as it helps to relieve stress and strengthens muscles. In addition, the increased endorphins released during physical activity have is to a decrease in depression, anxiety, and tension.
Other benefits of these activities include improved sleep quality, better immunity to stress, and an improved sense of well-being.
Let’s face it: pounding at a keyboard for 10+ hours every day takes its toll on your body. From strained eyes to painful neck and back, many adverse outcomes are fatigue, lack of productivity, and even depression.
The best way to beat these problems is to change how you work: adjust everything from your monitor position to your workspace lighting and ergonomics.
To sum it up, I hope that you’ve learned something new here. It’s essential to take care of your body while working on a computer, and the tips above are just a few of the basic things you can do to help out.
Hence, taking some simple steps to avoid these issues will help you live a more comfortable life and avoid the problems associated with bad posture.
Thank you for reading!
And if you have any questions, please drop them in the comments.
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