It seems like every company is working from home, therefore less face time and more computer time.
If are also working from home in the midst of the COVID-19 pandemic, you may find that your makeshift office is giving you a real neck or back pain.

Here are some tips which you should follow to avoid any kind of back pain while working from home and keep your body fit and healthy –

1. Take low back support

Take the support of a pillow or roll up a towel horizontally in the small of your low back while you are sitting in a chair or couch.

Make sure you always keep your posture straight as this will help you to sit up straighter because if you slouch the support will not sit in the proper place, thus improving your posture.

Always, make sure that your feet remain flat on the floor, with thighs parallel to the wall.

2. Ensure a comfortable & proper sitting position

Sitting up straight is the easiest way to avoid body pain of any kind. But not only this but to hold their laptops and PCs, one requires a proper platform too.

3. Get up & Move

Even if you’re just getting up and sitting down, make sure you go on a break. Sitting in the same place will lead to pain for a long period of time. When you need an excuse to get up and walk, take a run around the house or grab a snack.

4. Don’t keep your laptop on lap

Most of the times you may have loaded your laptop on your lap while relaxing and typing in bed.
But keeping your laptop on your lap can cause many health problems like back pain and neck pain.
Always try to place it on a table and keep a safe distance between yourself and the laptop as much as possible.

5. Exercise

Exercise you can do while working and keep your back and body posture perfect and fit.

Chin tucks

Chin tucks is an exercise that you can do while sitting and put your head straight back to your nose. The jaw should not move down towards your throat, nor should your head move up or down.
Do it like you are showing your double chin and hold for three seconds and perform 15-20 repetitions. Do it at least 1-2 times a day.

Stretch

Sit straight and reach your right hand over your head towards the ceiling. Gently extend your hand to the left to stretch out your neck on the right side. Keep in for 5 seconds. On the left, repeat.
Be aware of numbness or a sense of pins and needles when doing this stretch because this is a sign you’re over-stretching.

Thoracic rotation

Start in a seated position with straight back and arms crossed over your shoulders. Holding your hips forward, rotate your upper body as directed toward the side. Hold as directed. Repeat as directed.