{"id":6732,"date":"2020-07-18T11:34:19","date_gmt":"2020-07-18T11:34:19","guid":{"rendered":"https:\/\/www.ashianahousing.com\/real-estate-blog\/?p=6732"},"modified":"2020-07-18T11:34:19","modified_gmt":"2020-07-18T11:34:19","slug":"how-to-avoid-physical-strain-on-body-while-working-from-home","status":"publish","type":"post","link":"https:\/\/www.ashianahousing.com\/real-estate-blog\/how-to-avoid-physical-strain-on-body-while-working-from-home\/","title":{"rendered":"Avoiding Strain While Working from Home"},"content":{"rendered":"\n

We all thought what could be better than working from the comfort of our homes. But now that we all are doing that, we can\u2019t wait to get back to our office chair and table. Though there are a number of reasons to it, but mainly because we don\u2019t have a designated workstation at home and the present demand has ruined our posture. earlier we thought, it is a convenience from our living rooms, but Sitting in the wrong postures (that we all do), while working on the laptop can cause muscle spasm, pain in the back, neck and shoulders, that I now realize after more than three months of lockdown. All of this causes physical unrest, which we all are dealing with right now.<\/p>\n\n\n\n

We are working round the clock, which is making\nit tiring, both physically and mentally.<\/p>\n\n\n\n

The following are some tips on how you can reduce\nphysical strain on your body and take care of yourself.<\/p>\n\n\n\n

1) Sort out your setup<\/strong><\/p>\n\n\n\n

Screen level<\/p>\n\n\n\n

Ensure your screen is directly in front of you, with the middle of your screen at eye level.<\/p>\n\n\n\n

Choose the right chair<\/p>\n\n\n\n

Make sure your chair has back support. To lift\nyourself, you can use some cushions at the bottom and also at the back to sit\nupright. Sitting upright is the best way to support your back. Be sure to sit\nback in a good chair that is upright and not reclined.<\/p>\n\n\n\n

Place the laptop correctly<\/p>\n\n\n\n

Your laptop should be placed at a surface, which\nis parallel to your head. This will support your neck and not cause back and\nneck strain.<\/p>\n\n\n\n

Proper Elbows and Wrist Positions<\/p>\n\n\n\n

Have your keyboard level, right in front of you,\nwith your elbows by your side and at 90 degrees, ideally with wrists supported\ntoo.<\/p>\n\n\n\n

Proper Feet Placement<\/p>\n\n\n\n

Make sure your feet are also flat on the floor in\nfront of you.<\/p>\n\n\n\n

2) Aim for a \u201cneutral\u201d upright posture.<\/strong><\/p>\n\n\n\n

Try to avoid leaning forwards. Maybe even get someone\nto check your posture from the side. If you hunch over, or are leaning forward,\nor craning your neck back to see your screen, then you have a high chance of\ndeveloping spinal pain.<\/p>\n\n\n\n

You can reset to good posture :<\/strong><\/p>\n\n\n\n

\u2022 Aim to have your ear in line with your\nshoulder, and that this is in line over your hip.<\/p>\n\n\n\n

\u2022 Try to make sure your head is over your torso\nnot sticking forwards, and that your head isn\u2019t tilted up or down.<\/p>\n\n\n\n

\u2022 Ideally have a slightly inwards arch in your\nlower back \u2013 but only a small one, as over doing it can hurt too.<\/p>\n\n\n\n

\u2022 If you\u2019re experiencing back pain, a small\npillow being placed behind your lower back may help, or lying on your back, on\nthe floor, once or twice a day may help move your spine into a better position.<\/p>\n\n\n\n

3) Follow Simple Exercises<\/strong><\/p>\n\n\n\n

\u2013 Neck stretches<\/strong><\/p>\n\n\n\n

Put your chin down to your chest and look up to\nthe ceiling.<\/p>\n\n\n\n

Slowly turn your head to the left, and then turn\nyour head to the right.<\/p>\n\n\n\n

Put your left ear to your left shoulder, then\nyour right ear to your right shoulder.<\/p>\n\n\n\n

\u2013 Arm stretches<\/strong><\/p>\n\n\n\n

Interlink your fingers in front of you and\nstretch forwards.<\/p>\n\n\n\n

Interlink your fingers behind your back and\nstretch backwards.<\/p>\n\n\n\n

\u2013 Neck rolls<\/strong><\/p>\n\n\n\n

Let the head dip downwards and slowly moving the\nneck in a circular motion. Do not rush the movement for best effect. Repeat\nmovements on each side.<\/p>\n\n\n\n

\u2013 Shoulder shrugs and rotations<\/strong><\/p>\n\n\n\n

Try a shoulder rotation while being seated. You\ncan also do shrugs, by trying to bring your shoulders as high as you can\ntowards the ears.<\/p>\n\n\n\n

\u2013 Over arm stretch<\/strong><\/p>\n\n\n\n

Stand straight, feet apart and raise your hands\nabove your head. Interlock the fingers and place them outwards. Hold and bring\nthe arms down.<\/p>\n\n\n\n

\u2013 Legs Stretch<\/strong><\/p>\n\n\n\n

Stand straight on the ground with your feet\ntogether. Now bend your left leg backwards and hold your feet with your left\nleg. Hold it for a while. Now return to the original position and repeat with\nanother leg.<\/p>\n\n\n\n

\u2013 Back Twist<\/strong><\/p>\n\n\n\n

Stand straight on the ground and let loose your\nhands. Now twist backwards from one side and hold the position. Now twist to\nthe other side and hold the position for a while.<\/p>\n\n\n\n

\u2013 Forward hang<\/strong><\/p>\n\n\n\n

Stand straight on the ground with your feet\nshoulder apart and knees slightly bent. Intertwine your fingers behind your\nback and start bending forward. As your bend forward your arms will go upwards.\nBend enough to face your knees .<\/p>\n\n\n\n

\u2013 Ankle Pumps<\/strong><\/p>\n\n\n\n

Move your ankle up and down or in circle in\nsitting position.<\/p>\n","protected":false},"excerpt":{"rendered":"

We all thought what could be better than working from the comfort of our homes. But now that we all are doing that, we can\u2019t wait to get back to our office chair and table. Though there are a number of reasons to it, but mainly because we don\u2019t have a designated workstation at home and the present demand has ruined our posture. earlier we thought, it is a convenience from our living rooms, but Sitting in the wrong postures (that we all do), while working on the laptop can cause muscle spasm, pain in the back, neck and shoulders,…<\/p>\n","protected":false},"author":1,"featured_media":17536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-premium-homes"],"acf":[],"yoast_head":"\nAvoiding Strain While Working from Home - Real Estate Blogs<\/title>\n<meta name=\"description\" content=\"Learn how to avoid physical strain on the body while working from home. 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