How to avoid back and neck pain while working from home

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In today’s work-from-home era, many of us (12.7% fully remote and 28.2% hybrid employees in America alone) are learning that the comfort of our home offices plays a significant role in our health and well-being.

Long hours spent sitting in front of the computer can take a toll on your body. Over 100 million Americans are struggling with back and neck pain each year.

If you’ve suffered similar discomforts, read for eight helpful tips to reduce or avoid back and neck pain while working from home.

8 Tips to avoid back and neck pain while working from home

Avoid the couch.

While it might be tempting to work from the comfort of your sofa or reclining chair, these spots don’t support correct posture, which plays a significant role in back and neck pain.

Sitting on the couch encourages a C-shaped curve in your spine, shortening and putting pressure on neck muscles. In addition to creating muscle strain and discomfort, this posture can cut off circulation, decrease productivity, and lead to fatigue and “brain fog.”

To maintain good posture, consider investing in an ergonomic desk chair or modifying a dining chair with seat cushions and a lumbar pillow for better back support.

Create a dedicated workspace.

Establishing a dedicated workspace can increase productivity and play a crucial role in reducing back and neck pain.

Just as a couch contributes to poor posture, an ill-fitting chair and desk setup can cause you to lean forward, resulting in fatigue and discomfort. An adequately arranged office setup, on the other hand, supports a pain-free and productive work environment.

Pull your ergonomic office chair or modified dining chair up to a desk or table that is about waist-high when sitting down and that accommodates your laptop, monitor, keyboard, and whatever other materials you need.

Arrange your devices and materials so that your spine and neck are straight.

Like slouching, continually angling your head downwards to look at documents or devices causes unnecessary stress on your neck and back. Research shows that extended periods in this posture can potentially lead to:

Muscle pain and discomfort
Pinched nerves
Arthritis
Damage to the cervical and lumbar spine structures and ligaments

To prevent these issues, ensure your screen is at eye level on your desk or table. If you have papers to refer to, clip them to a vertical whiteboard or clipboard. These adjustments not only provide comfort but can boost productivity.

If you can’t set up your laptop or monitor at eye level, consider an external keyboard hooked up to a larger screen, such as a television, to support healthy posture.

Be wary of standing desks.

You may have heard experts recommend standing desks to reduce neck and back pain. But they’re not a one-size-fits-all solution.

It’s true: studies have linked sitting in any posture for long periods with serious health problems, including:

Shortening of hip flexor muscles
Joint issues
Other musculoskeletal problems
Heart disease
Diabetes
Cancer
Mental health disorders like depression and anxiety
Obesity
Deep vein thrombosis (DVT)

But standing all day can introduce its own set of problems, such as:

Lower back pain
Varicose veins
Leg and foot pain

These risks are incredibly high if you switch from sitting to standing all day abruptly. So, if you opt for a standing desk, transition slowly.

Start by standing for 30 to 60 minutes daily, increasing gradually. Monitor your body’s response carefully–especially if you have existing lower back, leg, or foot issues.

Consider a wrist rest.

Typing for extended periods can lead to muscle tension, spreading discomfort from your fingers to your arms and neck. Some research suggests that a wrist rest can alleviate this pain and prevent muscle fatigue.

However, it’s important to note that the evidence is mixed. Other studies found that wrist rests could exacerbate symptoms of hand and arm conditions like carpal tunnel syndrome.

So consider a wrist rest if you’re struggling with back and neck pain. But if you’re already dealing with carpal tunnel, you may want to skip this one.

Take frequent, active breaks.

Maintaining good posture is critical, but it’s insufficient to avoid back and neck pain entirely. You’ll also want to take frequent breaks to:

Stand up
Walk around the room or outside
Stretch to revive your muscles

Pausing for a minute can significantly reduce discomfort and muscle strain while boosting your energy levels and overall health. So, set a timer for every 30 minutes or so to remind yourself to get up and move around.

Beyond physical health and comfort, short, active breaks can help improve your focus, cognition, and emotional well-being.

Develop a larger strategy to avoid back and neck pain.

It’s also essential to have a larger strategy to reduce neck and back pain.

Many healthcare professionals use exercises targeted at specific muscle groups as part of a holistic approach to pain relief. You can find examples for free on YouTube and design your personalized strategy.

But make sure to incorporate general exercise into your plan, as well. Physical activity offers multiple benefits for back and neck health, including:

Stronger core muscles, which support the spine
Improved flexibility, which helps prevent injuries
Enhanced mobility
Better circulation, which reduces stiffness and further improves flexibility
Release of endorphins, which are the body’s natural painkillers and mood-boosters
Improved overall health

Incorporate cardiovascular activities like walking or running into your daily routine.

Also, consider practicing yoga for its benefits for physical and mental well-being. Yoga increases flexibility and strength and offers a peaceful reprieve for the mind, further reducing pain through stress relief.

You might also consider other holistic pain management strategies, such as acupressure or acupuncture.

Listen to your body.

Finally, always listen to your body. Pain is often your body’s communication–whether simply a message to adjust your posture or a warning sign of something more serious. Ignoring these signals can lead to more significant issues down the line.

As the old Cherokee proverb says, “If you listen to your body when it whispers, you won’t have to hear it scream.”

The right tools–such as an ergonomic chair and desk–and frequent movement can be invaluable strategies to avoid back and neck pain. Try the tips outlined above, and feel confident you’re not just reducing discomfort, but investing in a healthier, happier career–and life.

References:

SWAA January 2024 Updates* | WFH Research

The global epidemic of low back pain

One in Four Adults Sought Care for Neck/Back Pain Last Year

Prolonged slumped sitting causes neck pain and increased axioscapular muscle activity during a computer task in healthy participants – A randomized crossover study – ScienceDirect.

Effects of Prolonged Sitting with Slumped Posture on Trunk Muscular Fatigue in Adolescents with and without Chronic Lower Back Pain – PMC

Text Neck Syndrome: Disentangling a New Epidemic – PMC

The effect of smartphone usage time on posture and respiratory function – PMC).

Neutral Spine – an overview | ScienceDirect Topics

Hand rest and wrist support are effective in preventing fatigue during prolonged typing – ScienceDirect

A randomised controlled trial evaluating the effects of two workstation interventions on upper body pain and incident musculoskeletal disorders among computer operators – PMC

Patterns of sedentary behavior and mortality in U.S. middle-aged and older adults: A national cohort study – PMC