Back pain and working from home? Get rid of all the cramps with these foolproof tips.

The current COVID-19 emergency has changed people's quality of life in an unexpected way , affecting everything from the way they interact to their work schedules.

Following the effects of the pandemic, home office work is emerging as one of the work patterns of the future.

Why has home office become a trend?

Staying at home has gone hand in hand with a world of work that needs to keep moving forward. As a result, many companies have opted for the so-called "home office," also known as "teleworking" or "working from home."

The benefits are numerous for both employees and companies. However, in terms of health , working from home also requires certain precautions related to the spine, posture, and rest .

The importance of taking care of our spine while teleworking

It's time to talk about so-called "spine hygiene," that is, recommendations for maintaining proper posture to prevent illness, injury, and pain in general.

Lower back pain is the leading cause of years of disability worldwide, according to the World Health Organization . You can learn more in this article about how to take care of your back for a better life.

Good spinal hygiene is achieved by adopting postures that do not affect the body's natural shape and ergonomics . This ensures better rest.

Recommendations for a home office with spinal hygiene

1. The chair. Place it at a height where you can rest your feet and keep your knees at hip level, at a 90-degree angle. The backrest should maintain the normal curve of your spine.
2. The body . Keep your back straight and in line with your heels. Use cushions, footrests, backrests, and armrests to achieve the perfect posture. Keep your phone close enough so you don't have to stretch to reach it.

Every 50 minutes, get up, walk around, stretch, and relax for about five minutes.

3. The computer. Place the monitor about 18 inches (45 centimeters) away from your eyes and the keyboard at elbow level. Avoid glare and reflections on the screen.
4. When sitting or standing: Use supports, such as armrests, the edge of the seat, thighs, or knees. Don't slump over the seat to avoid back pain.

How to optimize your work to perform better?

• Set a fixed schedule for working from home and, above all, stick to it. Otherwise, your body will take its toll.
• Have a dedicated space at home for work. It should be comfortable, well-lit, and well-ventilated, so that the rest of the family knows that if you're there, it's because you're working and need to concentrate.

Avoid sitting on the edge of the chair so that your body weight doesn't shift to one side.

• Stay active. Exercise regularly and stretch your neck, arms, and legs.
• Sleep well. What position do you use when sleeping? How long have you had the same mattress? How's your pillow? Here's how you can improve the quality of your sleep.
• Avoid distractions. We're talking about using the TV, listening to music, using your phone, using social media, or playing video games. Always remember that you're on work time and that the company is relying on you.
• Work with your emotions. Working from home may help with work-related stress, but it could increase the stress you experience at home (noise, interruptions, distractions). It might be time to start psychological therapy (you now have the advantage of having a mental health professional available to assist you via video call).

Rest will always be among the most important things. It's known that, as a result of the current health emergency, many people around the world are experiencing "coronadreams." Do you know what this refers to? Here we tell you the details of this very particular and terrifying experience.

Advantages of home office

1. Saving time, money, traffic, and stress when transporting people.
2. Better balance between work, family and home.
3. Greater loyalty and productivity (a study by Stanford University showed that employees who work from home are 13% more productive than those who don't.
4. There would be a lower risk of suffering an accident at work , since the employee would stay at home and would not be as exposed as when walking on the street.
5. In March 2020 alone, the month with the highest peak of COVID-19 infections, the Zoom app reported 26.9 million downloads worldwide, followed by Skype with 6.2 million and Houseparty with 5.1 million.
6. The best employees can be hired regardless of where they live.
7. The company would see savings in physical space, electricity, water, internet, office supplies, and computer equipment.

Protect yourself at work, protect yourself at home

The home office seems to be here to stay . And as this work arrangement expands in companies, people will adapt their home spaces into work areas.

In Latin America, the countries with the most employees working from home are Argentina, Brazil, and Mexico.

While the benefits are many, protecting your health should never be neglected. Take care of your posture, your time in front of the computer, and, of course, your sleeping habits . Your spine will thank you for it.

With the right information and a lot of discipline, working from home will become not only a convenient option, but also a healthy one.

If it's been a stressful year for you, here are the keys to relaxing!