“How do i stay pain free while working from home?”

✅ WORKSTATION SETUP (ERGONOMICALLY SOUND)

1. Desk and Chair Setup

• Chair: Use an adjustable chair with lumbar support.

  • Hips slightly higher than knees

  • Feet flat on the floor (or footrest)

• Desk: Elbows should be at a 90° angle when typing.

• Screen:

  • Top of the screen at or slightly below eye level

  • Monitor 20–30 inches from your face

  • Use a laptop stand or external monitor if using a laptop

2. Keyboard and Mouse

• Keep them close to your body to prevent overreaching.

• Use a split or ergonomic keyboard if you have wrist or shoulder issues.

• Consider a vertical mouse to reduce wrist strain.

3. Lighting

• Use natural light when possible to reduce eye strain.

• Position your screen to avoid glare.

💆 CHIROPRACTIC INSIGHTS: BODY MECHANICS & SPINAL HEALTH

1. Posture Awareness

• Head in neutral position (not forward)

• Shoulders relaxed, not rounded

• Spine upright and supported

🔁 Chiropractor tip: Check your posture every 30 minutes using the “Wall Test” (back to the wall: head, shoulder blades, and glutes touching it).

2. Stretch and Move Regularly

• Microbreaks every 30–45 minutes

• Stand, stretch, walk—even 2–5 minutes helps

• Do spinal mobility exercises (e.g., cat-cow, thoracic twists)

3. Core Strength

• Weak core = poor support for your spine.

• Incorporate daily core strengthening (planks, dead bugs, bird dogs)

4. Chiropractic “At-Home” Techniques

• Use a lumbar roll or small towel to support lower back

• Foam rolling or gentle spinal decompression (laying with knees elevated)

• Use a tennis ball to self-massage tight muscles (glutes, shoulders)

🧠 HABIT & LIFESTYLE ADJUSTMENTS

1. Create Work Zones

• Avoid working from couch or bed long-term

• Set a dedicated workspace to encourage proper ergonomics

2. Hydration and Diet

• Stay hydrated to keep discs and joints healthy

• Avoid inflammatory foods (excess sugar, processed food)

3. Use Standing Desks Smartly

• Alternate sitting and standing every 30–60 minutes

• Use a footrest when standing to shift weight

• Avoid locking your knees

🧍‍♀️ SIMPLE DAILY STRETCH ROUTINE

1. Neck rolls & chin tucks

2. Shoulder shrugs and circles

3. Chest opener stretch (hands behind back)

4. Seated spinal twist

5. Hamstring and hip flexor stretches

Place blog content here.