Working From Home Back Pain Prevention

Working From Home Back Pain Prevention

Do you often feel back or neck pain when you’re working on your computer or laptop? Do you want to learn the various ways of relieving and avoiding further back and/or neck pain?

The health crisis drove most Americans to work and learn without leaving their house. Now, 71% of the American workforce work from home. This employment setup gives you more time to rest, but it also has some downsides.

One of the most common cons of working from home is exacerbating back and neck pain. The comfort of home while doing remote work isn’t a good combination. You’ll get more comfortable sitting in positions that may cause back and neck problems.

Below, we’ve got a list of a few things you can do to keep back and neck pain away. Keep reading:

1. Prevent Back Pain by Being Less Sedentary 

Staying in a single seated position for a long time can do more harm than you think. Humans shouldn’t be sedentary since our body design isn’t for static positions. Rather, our bodies should always be moving.

Sitting for long periods can keep you from correcting bad posture. It also increases the pressure on your spine from having bad posture. If you overwork and stay up too late, you may also fall asleep on your chair, worsening your back and neck problems.

Instead of sitting in the same position for a long time, set an alarm every 30 or 45 minutes. Whenever your alarm goes off, take a microbreak. During this period, get on your feet and stretch.

If you can’t get up from your seat, arch your back a few times instead. It can help take the built-up pressure in your spine, offering spinal decompression. If you want more intensive spinal decompression, consider going to Google and looking up “chiropractic near me.”

2. Exercise More

When you sitting all day, muscles like hip flexors and hamstrings get weaker. The same goes for the muscles that stabilize your neck. Stretching and strengthening your core, back, and neck muscles can help correct posture.

You can strengthen the muscles we mentioned by doing a few static exercises. Here’s a list of a handful of them that you can do at home:

  • Squats
  • Tricep dips (on a stable chair)
  • Wall push-ups
  • Neck rotations (sideways and circular motions)
  • Breathing exercises
  • Curl-ups
  • Side bridge
  • Bird-dog

It also helps if you do Pilates or yoga since they have positions that extend the spine. Look for other exercises that can help stretch your body. Sometimes, even walking around your neighborhood or swimming can help relieve back pain.

3. Get Help From the Best Chiropractor 

Sometimes, it’s not enough to do DIY at-home exercises or frequent stretching. The back and neck pain may start to become too much. These are the best times to see a chiropractor.

Keep in mind that you can see a chiropractor for sciatica, back pain, neck pain, and other pain issues. Chiropractors focus on diagnosing and treating neuromuscular disorders. Often, they’ll adjust or manipulate your spine to reduce issues and fix misalignment.

If you live in Houston, always go for the best chiropractor the city has to offer. Going to the best in the field is wise because they can guarantee good service and results. When looking around, pick a chiropractor for back pain and neck issues with the necessary permits and licenses.

4. Switch Your Posture and Position Often

When you’re sitting for long periods during work, change your posture often. To be specific, get used to standing and sitting. It’s good if you can find a standing-sitting desk.

A good alternative is to switch your workplaces. For example, use the desk in the first hour of work. When you stand up, go to the kitchen counter where you can work while standing.

When you set up your laptop, place it on top of a few books to place it at eye level. Buy or use an old keyboard and mouse. It will help you avoid doing “tech neck” and prevent further neck pain.

Tech neck is the neck position people often adopt when using a computer. It often involves jutting your head forward to look at the screen better. This position is harmful since it compresses the neck and leads to fatigue, headaches, increased muscle tension, injury, and more.

You can prevent tech neck by sitting tall and erect. You can also increase the font of your computer screen so you don’t need to scrunch your neck forward to see the text. Good sitting posture won’t only prevent neck pain and injury, but it’s easier to rotate your head.

5. Create an Ergonomic Home Office or Workspace

Speaking of setting up your laptop or computer, do the same with your workspace.

Sometimes, the environment you’re working in encourages bad posture. For example, you work on the couch where you can half-lie and half-sit. You may like sitting on your bed because it allows you to work while lying on your side or back.

If you do these things, consider dropping unhealthy posture and movement habits. Instead, get an ergonomic chair and desk to set your computer, laptop, or tablet. On your desk, keep the screen at an arm’s length away.

Place the keyboard in front of you, at a level where your arms can rest and relax. Keep your shoulders from tensing up since it causes shoulder pain. Most ergonomic chairs have armrests for your arms.

Keep Back and Neck Pain Away Even When Working at Home

With that, we hope you now know a few activities that can help avoid and relieve back and neck pain. When experiencing these, do the tips mentioned above to keep it at bay. For a more definitive solution, get the best chiropractor around.

Are you now looking for a “chiropractor near me?” If you live in or near the Houston area, visit Elite Spine and Health Center today. Feel free to set an appointment or send us your inquiries via our live chat service.

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