How to Prevent Backaches When You Work from Home

work, backaches, atlas subluxation

Due to the pandemic, millions of employees have to work from home. While this has provided more flexibility to workers, it has also become a significant source of health issues such as back pains. If you are among the many people working remotely, you are likely familiar with backaches too. Most of the time, this arises from atlas subluxation, a condition where the uppermost neck bones get misaligned. 

Because of the atlas or C1 bone's movability, it can quickly shift its position even with minimal force. So, for example, if you frequently maintain a poor posture while sitting during your work hours, you might gradually develop atlas subluxation

Is there a way around this problem? What can you do to rescue your back and prevent the pain from bugging you again? We’ve rounded up all the best tips you can follow below.

1. Maintain good posture while sitting

Good posture plays a significant role in balancing the different body structures. If you stick to doing practices such as slouching or holding your phone in between your neck and shoulders frequently, your body suffers consequences like back pain and stiff neck muscles. Because it can be challenging to avoid sitting down for long hours, you should invest in ergonomic furniture. This way, you can provide ample support for your back. As much as possible, you should also observe proper sitting posture such as:

  • Make sure to relax your shoulders
  • Keep your back straight by leaning on your chair
  • As much as possible, avoid crossing your legs
  • Always keep your feet flat on the ground 

2. Dedicate short breaks for walking or stretching

It’s good practice to spend at least five minutes each work hour stretching or walking around. This helps you soothe your muscles and help you relax, especially when you’re having a long day. If you have enough space in your work area, you can even do quick workout exercises like:

  • Arm pulses
  • Wall pushups
  • Chair squats
  • Triceps dips

3. Avoid working in bed

While it can be too tempting to work on your bed, you should opt to use your desk instead. Often, even with a foldable table on hand, it’s still challenging to maintain a good sitting posture when you work on your bed. If you don’t have other choices available, you can buy a table where you can place your laptop or tablet. This way, you can position the screen at eye level so you can minimize straining your neck.

4. Say no to nasty phone habits

As we’ve mentioned in the discussion above, holding your phone between your shoulder and neck can strain your back. Instead of opting to answer your phone this way, you can use wireless earbuds or switch to speaker mode. As much as possible, stop staring down on your mobile device. Repeated practice of this behavior can also contribute to neck and back pain. You can always use a phone stand or other similar device to hold your phone up while you’re working on your desk. 

work, backaches, atlas subluxation

5. Get a body massage

Besides making necessary adjustments to your workspace and WFH lifestyle, it also helps to try a few natural remedies to relieve your back pain. Massage therapy can improve blood flow, ease muscle tension, and increase the levels of endorphins in your system. All these three physiological responses may come quite handy in improving your condition.

6. Apply cold or heat therapy

A cold compress can help soothe the pain, while a hot one comes in handy after the swelling subsides. By using heat on the affected area, you can stimulate the healing of the tissues.

7. Get your misaligned neck bones fixed

If you’re looking for a long-term way of relieving your back pain, then you can try seeing an upper cervical chiropractor. By receiving upper cervical care, you can potentially address the root cause of your pain. 


Fix Your Atlas Subluxation for Better Health

Many people who work from home suffer from mild to severe back pain due to the prolonged hours spent sitting in front of the computer screen. Unknowingly, a large fraction of these folks has atlas subluxation that may have stemmed from their poor posture, previous neck trauma, or weakened spinal structure. Chances are, you might also have the same issue. In that case, this implies that your back pain might be the result of undue stress on your brainstem, nerves, and nearby muscular tissues. 

Fortunately, you can correct your neck alignment using upper cervical care. It’s precise and gentle so your body can begin its own healing process. After receiving the adjustments, you can potentially see a lot of improvements in your symptoms. You also get to prevent other potential issues that stem from a misaligned spine, such as sciatica. The best part is that this particular remedy provides lasting benefits, so even after a few years, the adjustments made can hold their place.

Combined with the tips we listed above, getting a chiropractic adjustment can allow you to work from home without worrying too much about backaches. This way, you can focus on being productive with any task you work on. 

Want to correct your atlas subluxation? Contact a local upper cervical chiropractor for a consultation. Experience lasting relief from your back pain so you can continue working from home without an issue.

Find An Upper Cervical Doctor in Your Areato schedule a consultation today.

Find an Upper Cervical Specialist In Your Area

to schedule a consultation today.

Featured Articles


Montel Williams
Montel Williams

TV show host Montel Williams describes how specific chiropractic care has helped his body.

NBC's The Doctors

The TV show "The Doctors" showcased Upper Cervical Care.

CBS News/Migraine Relief

CBS News highlighted the alleviation of Migraines and Headaches.

The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.