Working From Home Causing You Back and Neck Pain? Try These 7 Tips!

Working from home offers many benefits. You likely have greater freedom of scheduling, the dress code is decidedly more casual and your daily commute is measured in steps instead of miles. Unfortunately, there are also some downsides that can negatively impact your health.

One of the main concerns we hear is neck and back pain. As you transition to, or settle in at your new work-from-home position, you may not think about your body’s physical adjustment – after all you’re in the comfort of your own home. But in fact, this is more common than you think.

With that, our team put together some tips to help prevent neck and back pain, along with some other issues you may experience while working from home – check them out below. 

1. Consider Monitor Placement

Your monitor should be straight-on at eye level so that you look naturally at it with your head level. Avoid angling your screen which causes you to twist your torso. 

2. Adjust Your Keyboard Height 

When you are typing or using a mouse, you should be able to extend your hands naturally without flexing your wrist. If you are using a laptop that is elevated in order to follow Tip #1 above, we recommend using a separate keyboard and mouse. This will help reduce wrist strain.

3. Sit Back In Your Chair 

Proper seated posture is key and helps reduce discomfort and alignment issues. Sit back in your chair so that your hips and knees are both bent at roughly 90 degrees. Use a pillow behind your back if necessary. 

4. Support Your Feet  

When sitting (after following tip #3 above), make sure your feet are flat on the floor. If they don’t reach, then use a footrest – around-the-house solutions could be a pile of books, cushion or box. 

This will help prevent restriction of blood flow to your lower legs and feet. 

5. Place Documents in a Holder

If your job entails a great amount of documents and reviewing them – instead of constantly looking up and down between documents on your desktop and the computer monitor, use a vertical document holder to keep them level with your screen to reduce neck strain. 

6. Take Breaks

Staying in one place for any length of time, whether sitting or standing, can lead to stiffness and discomfort. Take a short break every hour to get up, move around and do a few stretches.

7. Don’t Work Where You or Your Screen is Facing A Window 

Avoid working with a window to your back, as a light glare on your computer screen could cause eye strain. The same goes with working with a window behind your monitor, unless you have shades or curtains to block light. 

Find a Natural Treatment for Neck and Back Pain

No matter how careful you are, you may not be able to avoid all aches and pains associated with working from your home office. Chiropractic care reduces pain by fixing misalignment of your spine. Another consideration is massage, as massage can help troubled areas where there is strain. We recommend a combination of both for maximum results. 

If you are experiencing body aches and pains, our team at Holistic Vitality Center can help you find relief naturally. Give us a call at (919) 848-3333 or visit us online at today to learn more.


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