Do you work from home some or all of the time? Hybrid and remote arrangements have become more common since the COVID-19 pandemic, and although this type of setup is convenient, it may increase your risk of neck and back pain. In fact, one study found that 54.5% of remote workers reported neck pain and 59.1% reported back pain.
The good news is that you don’t have to suffer. At LiveWell Pain Management, interventional pain doctor Nora Taha, MD, regularly counsels people who work from home on ways to ease neck and back pain.
This article explains why working from home can increase your risk of musculoskeletal issues and what you can do to find relief.
For many people, working from home offers flexibility and comfort. However, an ergonomic setup isn’t as easy to come by as it is in an office.
Instead of having a dedicated desk and computer chair, you may work from your bed, the couch, or a comfy recliner. This may seem nice at first, but if you have to lean forward or hunch your back to see your computer monitor, it can take a toll on your spine.
Also, working from home doesn’t come with a dedicated break room or opportunities to move around and chat with co-workers. As a result, you may remain seated for hours, which can increase the risk of stiffness and discomfort.
Together, these factors can increase the risk of pain and inflammation, especially if you don’t have a plan to combat them.
Here are a few things you can do to lower the risk of work-from-home-related neck and back pain:
The first way to reduce your risk of neck and back pain is to work using an ergonomic setup. Keep your computer monitor at eye level so you don’t have to look up or down, and position your keyboard and mouse within arm's reach. Your shoulders and elbows should be able to relax, instead of being tense or overextended.
When working at a desk, plant your feet flat on the floor and bend your knees at roughly a 90-degree angle. It can also help to place a small pillow or rolled-up sweatshirt behind your lower back. This may prevent slouching and make it easier to practice good posture.
Sitting for hours on end places excess pressure on your vertebrae and intervertebral discs, increasing the risk of stiffness and neck and back pain. Try to stand up and stretch every 30 to 60 minutes. This can reduce muscle tension, increase circulation, and prevent stiffness.
Besides standing, try doing a few simple exercises, such as shoulder rolls or simple neck stretches. You don’t have to follow a specific regimen. The goal is to break up prolonged periods of sitting.
Sometimes, working from home exacerbates underlying injuries or musculoskeletal conditions, such as herniated discs or arthritis. These issues aren’t always obvious and may require a professional’s expertise to uncover.
If your back or neck pain lasts more than a few days and affects your ability to focus or your general quality of life, come in to see Dr. Taha. After discussing your symptoms, completing an exam, and using diagnostic imaging, she can make personalized treatment recommendations.
If you’re struggling with work-from-home-related back or neck pain, request an appointment online or call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey. Treatment can help you feel better and make it easier to do your job comfortably.
