A chiropractor’s tips to avoid back and neck pain when working from home

Not having to leave for the office each morning and getting to spend more time in the place you call home certainly has some perks…

Less mileage on the car, no more rush-hour commute, and less money spent on gas and lunch out…

Yet, working from home can also have downsides—like back and neck pain if your home office setup doesn’t support you properly, or if you like to slouch on the couch and do your work.

So how can you keep your spine healthy when working from home?

Here’s what I tell my patients…

#1 – Set yourself up for success

First, remember that while it may seem like a luxury to work from bed, your bed is for sleeping only.

In fact, the more time you spend slouched on your pillow, the more likely you are to end up with back and neck pain and even headaches.

So instead of relaxing with your laptop on your lap, set up a dedicated workspace with a desk and an ergonomic chair.

Consider a thin pillow to make your chair more comfortable, a rolled towel for lumbar support and put something under your feet if necessary to achieve a 90-degree angle for your hips and thighs.

You may also need to elevate your laptop so that when you are using the keyboard, your arms are also at a 90-degree angle.

#2 – Stand more

Even with an ergonomic chair, you can still experience that dreaded muscle stiffness and shooting pain in your lower back, neck and shoulders.

That’s why I love using a standing desk.

I have one that sits right on top of my existing desk, where I can place my laptop and work. This lets me transition from standing to sitting throughout the day to keep my muscles active and loose.

If you don’t have a standing desk, take standing breaks, but also don’t forget to stretch and move…

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#3 – Take movement breaks

Working from home means you’re likely moving a lot less. At the office, you may have taken morning and afternoon breaks — maybe just to get away from your desk to clear your head. But some studies have found that people working from home are more productive and spend more time on their computers.

That makes exercise and stretching key to keeping back and neck pain at bay when working from home. Take a walk at lunchtime and after work or set a time to remind yourself to simply walk around the house every 30 minutes.

Raise your arms and stretch out your legs several times a day.

All of this helps keep blood flowing to your muscles so they don’t get locked into that pain cycle you may be all too familiar with.

#4 – Use a headset or speaker

If you’ve found yourself cradling your phone between your ear and shoulder, you know how much damage it does to your neck.

That’s why switching to a headset or using your phone’s speaker can save your spine.

#5 – Adjust your screen

Whether sitting or standing to work, you should not have to look either up or down at your computer screen. Instead, the center of your screen should be set at eye level to prevent strain on your neck and back muscles.

In my practice, I’ve found most people set their monitor too low, forcing them to bend their heads forward all day. So as a start, try raising your laptop or your monitor by 5 to 10 inches.

#6 – Do a posture check

In addition to adjusting your screen, adjusting your posture is a valuable tool for preventing pain. Take time throughout your day to check your posture.

Is your spine straight, with your shoulders over your hips?

When you’re sitting, are your knees bent at 90 degrees with your feet flat on the floor?

Small adjustments can support your muscles and ligaments and reduce muscle fatigue.

#7 – See a chiropractor

Finally, if these fixes aren’t enough to keep you feeling your best, see a chiropractor.

Chiropractors are specialists in diagnosing and treating neuromuscular disorders. They can adjust or manipulate your spine to reduce issues and correct misalignment that leads to back and neck pain, sciatica and even wrist and elbow problems caused by typing.

For more pain relief from working from home, try these:

• Proven pain relief tips without a prescription.
• Five exercises to your daily routine to strengthen your core muscles and keep your back strong and pain-free.
• Two exercises for tech neck.
• Carpal tunnel relief.