The increase in people who telecommute, motivated, above all by the presence of a pandemic that has changed our life habits, has also caused an increase in health problems, whether mental or physical. A lot of time at home, putting aside social relationships, bad posture… there are many factors that affect our health and that with the passage of time they manifest themselves.

That’s why I want to tell in this article, How have I managed to adapt my job? at home to make it as cheap and healthy as possible, and all without having to spend a significant amount of money that does not always guarantee that we will get what we are looking for.

They have been teleworking for more than 10 years, half of them in this company in which I now write. A time in which I had to adapt both mentally and physically to face the day. A process in which the job has also changed to try to maintain correct postural health. And it is that little by little, my back has been punished by long hours sitting in an inappropriate posture. Not even the long daily walks when the sun goes down or before dawn or the sports activity every time I had a break have served to prevent my spine from being punished.

Something that has been confirmed by my punctual visits to the doctor and to my physiotherapist, where apart from tension, I discovered a diagnosis that sounded Chinese to me (L4-L5: posterior diffuse disc bulge […] and L5-S1, right posterior central/paracentral focal disc protrusion […]) and that caused me a sciatica that lasted several weeks based on painkillers.

For this reason, because I did not want to go through a similar experience again and have to spend hours in the emergency room, I put myself in the hands of professionals. I decided to face the problem, seeking to achieve greater ergonomics in my workplace and the first question I asked was Is it possible to change chairs? I had seen chairs of all prices and of all kinds, from cheap models to others with prices of hundreds of euros. Y the answer they gave me to my query, I was surprised.

They told me yes the chair is essential, but not just any chair will do. In addition, it is a market in which there is a lot of marketing involved (they told me verbatim). If I wanted to find a suitable chair for my lumbar problems, it was not enough to sit down for a few minutes and determine if it was comfortable or not; I had to try it for hourssomething clearly impossible. Y the example that he gave me to understand it, my physio made it clear. Just as trying on shoes for two minutes does not guarantee that we will not have chafing or problems when walking, the same thing happens with a chair.

Therefore, before spending a significant amount on a chair that might not correct my postural problems, I decided face the change of my jobfor much less money and with easy-to-find items. Given my lumbar problems, with two small herniated discs in the L5 and S1 vertebrae, I was recommended to adopt a lumbar roller and an ergonomic cushionin addition to checking the position of the monitor, keyboard, the height at which they were and how their legs were located. So I got to work and I got a lumbar roller for a price of just over 15 euros. A model similar to this one, which adjusts to the curvature of the back and which I can attach to the back of the chair I work on.

Supportiback D Lumbar Pillow for Posture Therapy with Memory Foam, Ergonomic Cushion for Home, Office, Car, Travel, Rest and Prevent Upper and Lower Back Pain, Gray (SB)

Feagar Portable Memory Foam Coccyx Cushion，Memory Foam Office Chair Cushions, Car, Gaming Chairs, Wheel, Washable Cover, Black

Furthermore, this I combined it with a coccyx cushion. It cost me 34 euros and it is an element that serves to relieve pressure in the hip area, the coccyx, the lower back and avoid fatigue and numbness that can appear in the legs if you sit for many hours. Made of high-density foam, it manages to maintain its shape even after continued use.

I already had two of the elements necessary to correct the posture, but not everything was there yet. Should check the height at which the monitor and keyboard were located and the position of the legs and arms on the desk.

In the case of the keyboard, it is located on the table and allows me to Arms and forearms form a 90 degree angle. The monitor was another story. I was advised that the correct position was to have the center of the panel at eye level or slightly below, in order to keep the neck in the correct posture and the back placed on the backrest in a relaxed manner and all with a distance of about 45 centimeters from the eyes to the screen.

That’s why I had to raise the monitor a few centimeters. On the internet we find different solutions to raise and raise the monitor. Then there are the classic packages of sheets or books that we can use as a lift and in this sense and looking for the cheapest, I got different wood scraps that I glued as a solid block. I placed the monitor on these and managed to integrate them into the decoration by having similar tones to the furniture. And since they were scraps to throw away, the carpentry gave them to me for free.

My legs, on the other hand, were fine, but to change my posture from time to time, in the same carpentry shop, I got another small piece of wood, also for free. I just had to give it some varnish to make it look nice and this way I use it from time to time to elevate my feet for a few minutes. However, and having said all this, the advice they gave me is basic. Avoid spending long periods sitting forcing myself to get up from time to time to rest, with short walks around the house or on the street, so that the muscles and joints are not damaged. In addition, they recommended that I do physical exercise adapted to my lower back problems, opting for pilates, yoga or swimming to strengthen my back muscles and avoid possible future problems. Having said all this, they assured me that my two herniated discs could remain over time and not be completely eliminated and were result of prolonged poor postural hygiene that in this way I had to start correcting.

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