Working from home amidst the pandemic has many benefits, but for those who already suffered from neck or back pain, working from home can be challenging.
Back and neck pain are common occurrences whether you are working from home or the office. The way you sit and the length of time you spend sitting can contribute to your back and neck pain. In addition working for extended periods of time at your kitchen table or sitting on your sofa can lead to tense and sore back, neck and shoulder muscles.
A comfortable workspace can help you feel your best while you work from home. Consider the following tips as you set up your work space.
Get Moving- Working from home means less moving from our office space to the parking lot or bus. Taking breaks to walk throughout the day is important. Setting an automatic reminder on your phone can help you get your steps in throughout the day.
Check your posture- Prolonged sitting and slouching can contribute to back and neck pain. A rule of thumb is to sit all the way to the back of your chair and take advantage of the lumbar support. Your feet should be able to rest flat on the floor. If your feet cannot rest flat on the floor use the support of a foot rest.
Screen height is key- The height of your computer is important to avoid eye strain, neck pain and shoulder pain. Your eyes should be aimed at the center of your computer screen so that you do not have to crane your neck up or down.
Use a speaker- When it comes to your cellphone use the speaker when you can to avoid pinning it between your neck and shoulder. When you pin your phone you can stress the muscles in your shoulder and neck.
Do not forget to breathe- The added stress this challenging season has brought us can lead to tension, anxiety, depression and worry. Breathing slow and deeply can reduce tension, pulls more oxygen into the body and promotes a sense of calm.
