5 Ways You Can Prevent Neck and Back Pain When Working from Home

The world around us is constantly changing and with it, our lives do too — both personal and professional. While people are taking cover from the pandemic, roads that were once flooded with folks and vehicles now lay empty. Offices that once buzzed with the chitter-chatter of employees and click-clacks of systems have fallen silent and deserted. Working from home (WFH) has become the ‘new normal’ that we are all trying to grapple with. 

WFH has been easy for some but is also taking a toll on a few others. And all that makes a difference is a comfortable workspace that greatly increases productivity and helps work comfortably for many hours — whilst maintaining good posture. But various health problems, especially neck and back pains, arise when people work from poorly set up workstations. 

Disorganized home workstations: the root cause of the problem 

A proper home workstation — that includes a chair and table positioned at a good height, a footrest, and comfortable seating — keeps muscle and body pains away. It reduces the strain on the neck and back and helps keep the muscles relaxed and comfortable. But, most people either don’t have space or resources to accommodate good, ergonomic furniture. And, if you are someone who is WFH and using your couch or bed as an office, then chances are you aren’t in a healthy posture. 

Working from the bed and the couch is okay for short periods of time. But when your short periods turn into long weeks and months, that’s when you’ve got to take charge. Remember that while workstations do make a difference, even the ones who’ve got it all sorted can fall prey to neck and back pains due to multiple reasons. 

What other actions are causing my neck and back pain?

From lack of body movement to not having the computer screen at an eye-level, there are a bunch of things that can result in severe neck and back pain. Some of these activities include:

• Sitting on a high chair

• Slouching on the couch

• Lying in bed while working

• Having the computer at a higher than eye level 

• Hunching, straining the neck and shoulders

• Sitting without a footrest

• Sitting in front of the computer for long hours

• Limiting movement or exercise

• Restricting the flow of blood to the lower body

It is important for you to remember that any of the above actions can cause chronic neck and back pains — leading to complications later in life. It is better to be safe than to be under strain, and that’s why we’ve put together a list of steps you can take to keep your neck and back from taking a hit. 

How can I keep my neck and back healthy when working from home?

Keep moving while you’re hustling 

Exercise and stretching at regular intervals—especially when working from home is an integral part of protecting your neck and back throughout the day. All you have to do is set a reminder on your phone, get up when it rings and do either all or some of the below:

• Take a 10-15 minute walk

• Do low-impact aerobic activities

• Try squats, jumping jacks, or even skipping rope

• Climb a few flights of stairs 3-4 times

Posture - Check, Seating - Check

Prolonged sitting and slouching is one of the serious causes of neck and back pain. You can avoid this by doing the following:

• Sitting up straight with your back erect

• Keeping your knees bent at a 90-degree angle with feet flat on the floor or with the support of a footrest

• Sitting all the way back in your chair to take full advantage of the lumbar support 

• Ensuring that the monitor screen is exactly at the eye level and hands are placed exactly in a 90-degree angle on the table

• Keeping shoulders relaxed and in a natural position

Props to the rescue

Depending on where you are sitting, be it the couch, bed, table, or balcony, you can use a few props to keep your back and neck from getting strained. Some props you can use are:

• Use boxes or an ottoman in the absence of a footrest to help keep your legs at a 90-degree angle

• Place pillows behind you and under your arms to make sure your arms at the same height as your keypad

• Put magazines, books, or a small box under your monitor if it doesn’t match your eye-level

• Use a seat cushion or a back support cushion to keep your spine erect

Maintain the good posture

Keep switching places when you’re working. Make use of any and all places available in the house such as the coffee table, the couch, the balcony swing, the floor, the bed, etc. Working in one place for long hours can easily strain your neck and back. 

The standing solution

This new-age solution has been gaining momentum across the world. Research suggests that standing and working for a few minutes is actually great for your health. It burns off a few extra calories and could also potentially reduce the risk of getting neck and back pain by about 50%. 

Remember that these are only a few ways you can prevent being prone to neck and back pain. But, if you are experiencing severe pains in your neck, back, or spinal area, it is essential to consult a specialist before the condition worsens. One of the recommended treatments for neck, back, or spinal pains includes: 

• Oral and intravenous medications

• Rehabilitation programs that include:

• Physiotherapy — comprising different manual mobilization techniques and exercises, physical adjunct modalities, and pain management.

And if you’re looking for a Rehabilitation Centre in Bangalore, be sure to consult with the experts at Plexus Neuro and Stem Cell Research Centre, one of the highly praised facilities where one can get safe and reliable treatment in both Bangalore and the ‘City of Nawabs’.