Initially we all thought, what could be better than working from the comfort of our home!
But now that we are all are doing that, since the past four months, we can’t wait to get back
to our routine lives because this situation has aggravated various aches and pains in our
body and has also made us weigh more. The aches and pains are primarily because of the
awkward postures we have adopted while working for long periods of time from our
comfortable couches and running around with our household chores .Our weighing scales
are showing higher numbers due to a sedentary life that many of us are leading.

But the good news for all of us is that there is a solution to this! Working regularly on the
prevention techniques that are listed below, you can make your pain disappear ,improve
your efficiency while working and also lead a healthier life . If you incorporate these simple
techniques on a day to day basis, you will be able to experience a noticeable difference in

1.Correct Sitting Posture
It is extremely essential to sit on a chair and keep your screen on a table while you are
working rather than opting for your bed or your favorite couch. The bed and couch takes a
toll on your spine as well as keep you low on mental alertness.
Sit with your buttocks touching the back of the chair and keep your lower back well
supported with a towel roll or a small pillow and keep your screen 18-24 inches away from
you. It is also important to keep your feet flat on the floor and your arms well supported. If
you are using your mobile phone , keep it at the eye level so that you don’t have to bend
your neck.

2.Correct standing posture.
It is vital that you stand also in the correct manner to prevent spinal issues. It is extremely
simple to stand in the correct manner just incorporate the following

A. Stand with weight mostly on the balls of the feet, not with weight on the heels.
B. Keep feet slightly apart, about shoulder-width.
C. Let arms hang naturally down the sides of the body.
D. Avoid locking the knees.
E. Tuck the chin in a little to keep the head level

3. Micro breaks every 30 mins.
Work for thirty minutes and take a one -two minute micro break. This will give your eyes
some rest and also allow you stretch yourself.
What can you do in these micro breaks??
Hydrate yourself, Take a walk around in the house.
Do certain back and neck exercises to relieve the stress on your over worked muscles.

4.Ergonomics while doing household chore
Certain activity require modifications in techniques to help you prevent getting any jerks on
your spine while you are performing the common household chores.Avoid bending a lot
from your back to reduce strain on it.Adopt these strategies instead

5. Finess Routine
“All work no play makes jack a dull boy “ holds true for all. Setup a workout schedule which
should be done regularly. A high intensity workout is not a necessity but even a regular walk
helps you to stay fit and fresh. A good workout session for half an hour is helpful to keep
your muscles strong .Respect the limitations and aches of your body while working out,
don’t overdo them. Slowly increase your fitness level.

6.Healthy eating.
Focus on Fruits and Vegetables.Fruits and vegetables are the key to a healthy sedentary
diet because they’re packed with tons of nutrition and also being very low in calories.
Most fruits and vegetables are high in fiber, which keeps you feeling full. Fighting hunger
is important in sticking to a low-calorie diet, because if you’re not sedentary by choice,
frustration can lead to stress eating at the first sign of having a hunger pang.
If you have fruit for breakfast, a large mixed salad for lunch and at least two vegetables of
different colors for dinner, you can eat three full meals every day while staying within
your target calorie range.

Stay safe Stay Healthy!