How to Avoid Neck and Back Pain When Working from Home

As a result of the COVID-19 pandemic, telecommuting has become the new normal. Considering the pandemic, and stay-home orders for non-essential workers, the number of those working from home has grown considerably. Today, people find themselves working on the sofa or lying in bed, hunched over laptops and tablets to complete their work. Though you may be getting the job done, it is unlikely you are on ergonomic office furniture, but camped out in the family room, the kitchen, or bedroom and starting to feel the aches and pains of your new work space. And now that the weeks have turned into months, many companies are likely to retain remote working environments when all returns to “normal.” 

To help you stay well and avoid neck and back pain when working from home, County Line Chiropractic brings you these helpful tips. 

Work from Home Successfully while Avoiding Neck and Back Pain

• Limit the Time You Work from Bed – Your bed may be the worst place from which to do your work, even though it may seem comfortable at first. While you might sit on the side of your bed part of the time, most of the time in bed you will be working with your legs extended and likely crossed to support your laptop. The problem is, your laptop will then be too low for easy viewing, and you will find yourself bent over it. If you must work from the bed, use a pillow to support your back and a cushion on your lap to raise your laptop, both of which will help you type at a comfortable height without straining your neck or back.

• Don’t Use a Standing Desk All Day Long – Though standing desks are quite popular, standing at your computer working all day, it requires more energy. It also increases the strain on your feet and legs as well as your circulatory system. 
• Sit Properly – The best position may be to sit in a chair at your desk or table, remembering to sit for short periods (up to 30 minutes) and stand, walk, and stretch for a few minutes in between. Sitting properly is the key, which means not sitting upright or hunched forward. Instead, sit back in your chair, with your lumbar spine supported. Doing so, allows the chair to support some of your body weight, and permits you to comfortably reach the keyboard. If your chair does not have good lumbar support, consider a cushion placed at the lower back. When sitting, your feet should be flat on the floor or on a foot support. Allowing your feet to dangle or pulling them beneath your chair can restrict blood flow and put unwanted pressure on your thigh.
• Keep your Screen and Paper in View – Your computer screen and your paperwork should always be viewed in a position in which your neck is straight. You don’t want to be looking down constantly or having to twist your neck. Elevate your laptop on a box or books, if necessary, to get it into a position directly in front of you. For paperwork, a vertical document holder will do the trick. 
• Put the Keyboard, Mouse, or Touchpad at a Comfortable Height – If you raised your laptop to level your screen for viewing, you may need a separate keyboard and mouse to keep your arms and hands level and straight. Your mouse should be close enough that your arm remains close to your body when you use it. If not, you will risk straining your neck and shoulder which should be working in unison with your arms, wrists, and hands 

If you are experiencing neck and back pain, or other discomfort from working at home, the expert team at County Line Chiropractic Medical & Rehab Centers is ready to give you a customized care plan to help alleviate your neck and back pains. Contact us today!