home scenario

The COVID-19 has brought a catena of challenges to our lifestyle in too many ways. It has often been opined that the norms of social distancing and indoor-working are going to be the new normal. One of the inevitable outcomes of the lockdown has been the trend of work from home. Almost every company has switched to work from a home model and this trend is here to stay for at least six months now.

Importance of Proper Work from Home Setup

When it comes to working from home or from any place for that matter, a decent setup is very important. A properly planned out setup helps bring normalcy and productivity into a situation.

Therefore, you need a decent workspace to restore productivity in work from home situations.

Improper work setup can not only hamper productivity but can also affect your health and work life. These can be blurred vision, headache, vertigo, carpel tunnel syndrome, neck and back strain, and most importantly, a poor body posture, etc. Where a bad body posture can reduce productivity, a good body posture has several positive attributes on productivity. It is therefore imperative that you have proper work setup to perform at your best with better health.

Work from Home and the relation of Back Pain.

While working from the comfort of the home has its own virtues, there is a lacuna of challenges that this phenomenon may pose to our health. Working for hours while sitting on the chair and the bed may have a severe effect on the spine. This may, as a result, create a lot of ailments related to the spine in the future as well. But worry not for there are easy ways in which you may take care of your Back and avoid problems related to Spine while working from home! There are-

The Essentials of a Work from Home Setup

Improve Your Sitting Posture–

This is something that all of us should inculcate as a matter of habit. Maintaining a good posture while sitting will keep the ailments related to the spine at bay.  While this may not be an easy thing to attain the perfect posture from Day One, you should keep yourself motivated to improve it gradually.

Use Ergonomic Chairs–

Most of us tend to shift to the cot with our laptops and trust us, this lies at the root of the problem. You must make sure that you work always while sitting on an ergonomic chair. These chairs have lumbar support, head support, and have deep seats. These features will ensure that your spine remains in good shape and provides a great level of protection. And because you’d be spending a lot of time sitting down, it is wise to first invest in a comfortable chair. In this case, the best decision is to buy an ergonomic chair. These chairs are an excellent solution to your backache problems because of their immense lumbar support. In this matter, science recommends the use of an ergonomic desk chair as well. Employees on an ergonomic chair report less negative symptoms throughout the day than the ones that don’t.

Ergonomic Keyboard–

Investing in good devices is imperative for a proper setup, especially in a keyboard. Since official work requires a lot of time to be invested in your PC, more so in your keyboard, you need your hands and wrist to function properly every single time. If your wrists and hand are working in an uncomfortable position, you risk getting the Carpal Tunnel Syndrome. It is because of this reason why you must invest in a proper ergonomic keyboard for a comfortable working environment. 

Laptops for Long-term Use–

I find that for a lot of people who work from home a standard piece of equipment is a laptop. But here’s the thing: long-term laptop use is not risk-free even though it’s a super convenient solution to address mobile staff. There are some ergonomic risks that you should be aware of if you find that you are use laptop for hours and hours, especially if they are not taking regular work breaks it leads to-

work breaks
  • Excessive and sustained neck flexion (an awkward neck posture) resulting in pain and discomfort overtime;
  • Awkward and static upper extremity postures (including the shoulders and elbows) that can also result in pain and discomfort overtime; and
  • Leaning forward in the chair to vie for a more comfortable hand working height or viewing angle while typing and using the mouse, just to sacrifice back comfort.


In many cases employees don’t have an ‘ergonomic’ chair in their home that is fully functional to be used 8+ hours every day. In my experience the cheaper office chairs that many people already have in their homes usually come at a much more attractive cost point. BUT these types of chairs are only made for ‘sometimes’ use. This means is if the person ends up using the chair every day for months and even a year they will likely either wear out the chair or the chair would likely cause them discomfort. It’s good to keep in mind that staff that is uncomfortable will not be as productive. Instead of focusing on the work they’ll be distracted with trying to get comfortable in their chair or needing to stand more. And for this reason, I’ve seen a lot of people who ‘make-shift’ their own standing desk at home because their chairs are not as comfortable as they could be. More standing isn’t necessarily a bad thing, but too much standing and uncomfortable sitting can lead to back pain and discomfort.


Lumbar (lower back) support—

The lumbar support should be adjustable whenever possible; ideally, the lower back support should be height and pressure adjustable. However, most chairs that are available today won’t likely have both types of adjustments standard. Usually only the backrest height lumbar adjustment is standard and the pressure adjustment is usually an expensive add-on. If they have the means, I’ve seen a lot of positive outcomes with having both types of adjustments in chairs. Note: adjustability in pressure is usually accomplished with some sort of air bladder that can be inflated / deflated or with tension adjustments on the back of the chair.

  • An office chair with armrests is ideal for seating, allowing your feet to rest flat on the floor with the hips and knees at, or slightly greater than, a 90 o angle.  If your feet aren’t flat on the floor, use a box or book as a footrest.
  • In general, avoid working on a couch or soft chairs. If you have no other option, use pillows to provide some back support and work in an upright position.
  • Varying your posture regularly is beneficial. If possible, periodically work standing up (perhaps at a countertop) as a break to prolonged sitting.
  • Working for prolonged periods of time at a kitchen table or while on the sofa can be uncomfortable for many. Ideally, a primary seated posture should support the low back in a position of lordosis – the natural inward curvature of the lumbar spine above the pelvis. 

Working Environment–

A working environment also play crucial role in work. It should be kept simple with the essentials instead of trying too hard with a lot of things and getting flashy altogether. Be careful about the color scheme you decide for your workstation. Keep it simple and elegant with minimal color combinations. Don’t go for loud colors. Make sure that your desk can organize and conceal as many electrical wires and cords as possible. Try to keep the desk as roomy as possible with just the bare essentials. You can also hang some motivational posters on the wall to keep you going through the tough times.

Working under suitable conditions is very essential for not only productivity but also your mental health and employee morale. Always keep your workstation tidy, whether it will be your office premises or your work from home workspace. Also, always organize things at your convenience as to where they should be our work life is something that eats up a major chunk of our life. It is therefore important to enjoy it rather than just endure it. Since we are all caught up in it, we might as well start enjoying it with an uplifting environment. So, roll up your sleeves and start setting up your home office today!

Do Yoga Regularly

It’s true that hitting the gym and going for long morning walks don’t feature amongst the viable options anymore. However, you can still do yoga and take adequate care of your spine. Suryanamaskar accompanied by some of the asanas like the Naavaasana, Garudaasana, and Vajraasana may prove to be the panacea for all your spine-related woes.

These are some of the easy and effective changes that you should inculcate in your lifestyle to keep your spine in good shape. These small changes will surely keep you fit and healthy in the long run.


Well there are so many physiotherapy centers in Dhakoli but BLOSSUM PHYSIOTHERAPY CENTER is leading one these days. Blossom physiotherapy center is equipped with ultra modular modalities, facilities and well educated staff who are ready to serve their patients in every manner. Dr. Jyoti Gupta (MPT pediatrics) that is a Pediatrics Physiotherapist as well as a certified Yoga instructor she complete her course from a well known YOGA ALLIANCE INTER NATIONAL FnY STUDIO is a head of the blossom physiotherapy center and senior physiotherapist. She is having huge team of professional experts.

These days trend of work from home mushrooming day by day. So it is very important to cope up with situation with time to avoid any complication associated with poor posture and prolong sitting. For that you need an expert who can guide you properly and make you comfortable during working hours. Hence I will recommend you BLOSSOMS PHYSIOTHERAPY CENTER. Here you will experience first-rate treatment which you can learn and apply in your daily living. Moreover Dr. Jyoti Gupta also conducts regular yoga classes and other health related activities. Even in this pandemic they maintain proper hygiene and sanitization and follow all the precautions while treating patients. In the end I will recommend you must visit in the clinic for outstanding services. For further information log into blossomphysitherapy

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