How to avoid pain in the neck and back, working on "udalenke"

Remote work, which has passed in connection with the quarantine staff of many companies has many advantages. No need to stand in traffic jams, to dress code, to yawn at meetings, to run in the "Smoking room" or to the coffee machine. But there is a "udalenka" and cons associated with changes in the working environment.

One of the most serious problems is the lack of places for prolonged work at the computer. This can cause discomfort in the back and even lead to disease. Not everyone can afford to buy a home office chair and Desk, but to make the back a prevention for everyone.

Prolonged stay in one position can cause not only discomfort in the back, but pain in the neck and shoulders. To avoid this it is very easy from time to time to change the position of the body. The more often you do it, the less likely it is that you will jam the neck or lower back.

The famous American physical therapist Eric Robertson recommends to do this every hour. The doctor says that half-measures will be ineffective and pose need to change radically. For example, after sitting on the sofa, at the kitchen table, and then, if no other options generally work standing up.

When working at the computer it is very important that the center of the screen was located a little below eye level. Computer monitor with adjustable stand to set is quite simple, but the laptop will require a creative approach.

If you have no special table, then you can change the position of the laptop, placing it on some books. This will relieve the pressure from the eyes and tense muscles in the back. But if you are not engaged in viewing documents and typing, then put the laptop below your hands while working with the keyboard was bent at a 90 degree angle.

Work breaks — a precondition for high productivity and wellbeing. So the rest should not be forgotten. You also need to remember that most quickly helps to recover mentally and physically is not lying on the sofa, and change of activity.

Put browser timer "Pomidorka", which will offer a five-minute break every half hour. Breaks need to use is not Smoking, and physical warm-up. A small complex of exercises performed several times a day will help to avoid problems with the spine and keep the body in good shape.

To get rid of pain in the back, it is enough to modernize their workplace with the help of improvised means. Put the fifth point with a small pillow or folded several times with a soft towel.

Use these items as a support for the back. You need to place a pillow or roll of towels between the back of a chair or couch and your lower back. Comfortable the thickness of that support individual and you will have to find it empirically.

And remember, the trouble with your back and neck can you lie in wait not only when working at the computer, but if too hard use a smartphone.