In this “new normal,” working from home has become the reality for many people. This can lead to an increase in neck and back pain due to poor posture, an ergonomically deficient work station or a change in the normal routine. Here are some tips to avoid this from happening to you:  

1) Switch up your posture

No posture is a bad posture! A bad posture is only one that you maintain for too long. Whether this means getting a sit to stand desk or placing some books underneath your computer, make sure you are not maintaining one posture for too long. At least once per hour, you should switch up how you are positioned. It is okay to slouch as long as you are not slouching for hours.

2) Get a comfortable and supportive chair

Get a chair that is both comfortable and has good low back support. Your low back should be arched in order to maintain a healthy posture. The more we sit in a rounded position, the more our backs are likely to hurt. However, like stated before, it is okay to sit in a rounded position as long as you do not maintain that for a prolonged time.

3) Take breaks for movement and mobility

Set a reminder and take time out of your day to move. This could be going for a walk, taking a break to stretch or doing a workout during lunch. Our bodies are meant to move. The more we sit still, our bodies will start to lose mobility and become stiff. Movement needs to become a priority.

4) Make sure your work station is set up in an ergonomic fashion

Set yourself up for success. Make sure your computer monitor or laptop is placed directly in front of you instead of off to the side. This will help prevent any neck pain due to turning to one side all day. If you have two monitors, turn your entire body towards the one you are currently using. Place your computer high enough so you are not looking down at it all day. Also get a chair that supports your back and is comfortable like stated before.

If you are still dealing with neck and back pain after switching to working from home, come into Focus on Health so we can help you feel and move better.