Many of us are working from home these days, and even if your nine-to-five hasn’t gone remote, you’re probably spending more time at home in front of a screen. So, confession time: how often are you working from your bed or your couch? If slumping against your headboard or the back of your couch with your computer on your lap sounds familiar, you aren’t alone. While ditching that rush hour commute sure is nice, poor posture is one of the perils of working from a home office. Here’s how to deal with back pain that arises from your new “office” setup.
Make your bed
If your work routine is causing you back pain, try spending more time in a chair that puts you in an upright position with your keyboard at the right height — at or slightly below the level of your elbows. If you have a desk, invest in a comfortable, adjustable office chair for work time — and of course, invest in a comfortable mattress for sleep time. The idea is, the more conducive you make your work space to sitting up straight with proper back support, the less likely you are to move to the bed or the couch. If you must move, move to the couch and set your computer up on a lap desk that will keep your arms and wrists in the right ergonomic position for typing.
Finding it hard to resist sprawling out on the bed an hour or so into the workday? Try making your bed in the morning as an impediment to moving from your desk to the mattress. Added bonus: it’s nice to crawl into a fresh bed each night.
Get an adjustable foundation
If working from home (or working late at night) means you’re going to be working from bed, invest in a mattress and foundation that let you get into the right position for work. Adjustable foundations are made exactly for this type of scenario, and they allow you to raise the head of your bed to put yourself in an upright, seated position.
Stretch it out
During the work day, take a few minutes every hour to move around. Get up from your desk (or the couch or the bed) and walk into the kitchen for a glass of water. Bend your knees, fold forward at the hips, and hang your upper body over your legs. Hearken back to the days of elementary school gym class and do a few shoulder rolls and neck stretches. Try to counteract any hunching forward you’ve done while sitting in front of your computer by interlacing your fingers behind your back and slowly straightening your elbows. Find a stretching routine that works for you, and remember that the best routine is the one that you can stick to.
Make your time in bed comfortable
If you’re experiencing back pain, first things first: make sure the eight(-ish) hours of the day you spend sleeping aren’t contributing to your back problems. You may be sleeping on a mattress that’s too soft or too hard, given your typical sleep position or your personal preference. Some sleepers like a firm mattress; others want to sleep on a softer bed.
Your mattress should support your spine so that you get full support in addition to maximum comfort. If your mattress is old, worn out, or simply not helping you get a good night’s sleep, come talk to the sleep experts at Mattress Man. We’ll help you find the right bed for you, and our 120-Day Comfort Guarantee ensures that you’ll sleep happy for a long time to come.