Tips for maintaining good postural hygiene during teleworking

The back is one of the parts of our body that suffers the most during the workday and the one that we take the least care of

Create a routine, organize your work space, plan your tasks, take off your pajamas and, of course, no work from the sofa or from the bed. Telecommuting has a myriad of unwritten rules that are learned over time. But the coronavirus crisis has caused many to have to turn their houses into offices overnight without being very clear how to deal with this new lifestyle.

In addition to establishing a routine, it is important to have a space to telework that allows us to maintain a correct posture during long periods in front of the screen. The back is one of the parts of our body that suffers the most during the workday and the one that we take the least care of.

Flexing the neck to look at the computer, cross the legs or recline on the backrest is comfortable, but in the long run it can cause some discomfort

Moisés Expósito, a physiotherapist with more than 10 years of experience, gives us some recommendations to give our body a break and avoid pathologies derived from poor postural hygiene:

• Adopt good posture in our workspace: At first, flexing your neck to look at the computer, cross your legs or lean on the backrest is comfortable, but in the long run it can cause some discomfort. Choose a chair that allows you to keep your feet on the floor and sit with your back against the back, keeping your forearms in a relaxed position on the table. If possible, the screen should be at eye level to keep the head in a balanced and comfortable position with respect to the shoulders.
• Schedule breaks from time to time: Expósito recommends taking breaks every hour and a half to relax the muscles and the mind. During the workday it is key that we move to maintain muscle tone and elasticity, so we can take advantage of these moments to get up, walk or perform some basic exercise. Do not get carried away by a sedentary life.
• Regular stretching. If possible before, during and after the day. Quick routines like the ones Expósito presents in the video will reactivate your body and muscles, relieve any stiffness or pain and help you focus better. Remember that contractures can appear if we are in the same position for a long time.

The more you take care of yourself, the easier it will be to avoid discomfort and injury. Despite the confinement, #Are we still connected And there is no excuse for not following the recommendations of the physical therapists. It is time to take care of yourself.