Is Working from Home a Pain in Your Neck?

Millions of Americans now work remote or hybrid schedules because of the changes brought on by the pandemic. Although some companies have called employees back to the office full-time, flexible working arrangements are here to stay, but they can have unintended consequences. Without an ergonomic office setup, you may experience back and neck pain, which can affect your sleep, mobility, and quality of life. 

At Twin Creeks Orthopedics & Sports Injury Clinic in Allen, Texas, our expert team regularly educates remote and hybrid employees on healthy work arrangements. Keep reading to discover why remote work increases the risk of musculoskeletal problems and what you can do about it. 

Why working from home can be a pain in the back (and neck)

Remote and hybrid work offers various benefits, including reduced commute times, increased interaction with loved ones, and enhanced productivity. But it can also present challenges. For instance, you may not have a designated workspace, including a desk and chair, like you would at a company office. 

This lack of a “home base” can make it tempting to write emails from your favorite recliner or attend Zoom meetings while stretched out on the couch. There’s nothing wrong with this, per se, but the lack of good posture and ergonomics can take a significant toll, especially on your neck and back. Plus, without a breakroom or watercooler, you may spend hours in a single position, rather than getting up and moving around.

3 simple fixes for a healthier work setup

These factors combined can be a literal pain in the neck, but you don’t have to suffer. A few simple tweaks to your home office setup can make all the difference. Here are three to get started with:

1. Keep your computer screen at eye level

If you work at a computer, make sure to keep the screen at eye level. Setting it on your lap and looking down for hours can add up to 60 pounds of pressure to your cervical spine and increase the risk of neck pain and stiffness. You can significantly reduce this risk by sitting at a desk or table. We also recommend using a laptop stand to ensure the screen is at eye level. 

2. Practice good posture

Many jobs require long hours at a desk, but just because you have to stay in one place doesn’t mean you should be uncomfortable. If you enjoy sitting while working, make sure to practice good ergonomics. Specifically, we recommend placing your feet flat on the floor, relaxing your shoulders, and keeping the lobes of your ears aligned with your shoulders. 

Alternatively, if you use a standing desk, keep your feet shoulder-width apart with your knees slightly bent. Relax your shoulders and keep your head aligned with your spine, being careful not to slouch or lean forward. Likewise, keep your elbows at a 90-degree angle when typing.

These simple adjustments can reduce pressure on your back, neck, and joints and help you get through the workday pain-free. 

3. Stretch and take regular breaks

Taking breaks throughout the day is crucial, regardless of what your workspace looks like. Every 30-60 minutes, take a moment to stretch your arms and legs and walk around. Certain stretches can be especially beneficial. For example, neck rolls can help ease muscle tension, increase circulation, and reset your posture. 

We also recommend drinking plenty of water throughout the day. This won’t necessarily prevent musculoskeletal pain from occurring, but it can reduce muscle stiffness and support your intervertebral discs.

Don’t wait to seek professional help for neck and back pain!

Most cases of work-related neck and back pain improve with healthy lifestyle changes and a more ergonomic setup. However, if your symptoms worsen, seeking professional help is essential. Contact us today to start your treatment journey. Call (469) 342-3383 or book online.