Working from Home? Here’s How to Avoid Back Pain


The Coronavirus disease (COVID -19) pandemic has drastically changed the way we live our lives in 2020. One of the things it remodeled is our work culture. Remote working is now the new norm for the majority of the people.

Working for extended hours in front of a computer can have negative effects. When working at home, people need to take care of themselves well to prevent the onset of any health problems such as back pain. Let this blog be your guide to avoiding chronic backache.

Back Pain Guide for Remote Workers

Here are some essential things you need to do so you can prevent back pain while you work at home. Keep yourself healthy and ready in remote working by doing these crucial things:

#1 Work With a Straight and Relaxed Neck

Place your computer or laptop straight in front of you at eye level. Add a stack of books beneath them to increase the height to the intended level you need. It is vital to keep your neck looking straight ahead and not craning forward to see clearly. Be mindful of your neck’s position while you are working. 

Do not put your screen on either side of you. If you work and you regularly twist your neck at awkward angles, you are doing it wrong. If you have to move your head always from left to right, you can minimize this by placing your things strategically. Looking straight ahead and not bowing or looking up is excellent for your neck. 

#2 Sit Correctly In Your Work Chair

Don’t hunch forward in your chair as a turtle would. Don’t sit up straight, either. There is a reason for this, you’ll see. Your lower back naturally curves towards your belly. It is called lordosis, and it is the most relaxed posture intended for your lower back. It does not put much pressure on your intervertebral discs in that area. If you lean forward a bit, the lumbar spine will bend out. It is called kyphosis. This position puts a lot of tension or pressure on intervertebral lumbar discs. 

Therefore, the best sitting position for work is sitting in a way where the natural lordotic curve of your lumbar spine is fully supported. It is the reason why ergonomic chairs are expensive - with the best intention of giving maximum comfort to the user, with proper posture in mind. 

You don’t need to buy an ergonomic chair, though. We have an alternative for that. Make sure to sit in a chair that is strong enough to support your weight with firm back support. For lower back support, use a rolled-up towel or a lumbar cushion for your lower back. It’s a cheaper yet more efficient alternative for an ergonomic chair. 

#3 Avoid Prolonged Sitting 

The existence of stand-up desks has given a healthier option for working at home. This allows you to stand up and walk around to stretch your muscles and calm your nerves after sitting for prolonged periods. As a result, many people believe that standing is a better option for their bodies. However, standing for prolonged periods also puts a severe strain on the legs, the circulatory system, and even the feet.

Therefore, it is crucial to take a short break every 30 minutes of sitting or standing. Stretch and move around for at least a minute to promote proper circulation and relax tired muscles and nerves. 

#4 Make Time to Exercise

Not only does exercise keep your mind and body active, but they also prevent you from gaining weight, which contributes to back pain. Therefore, make some effort to sweat off. Regular exercise can reduce your risk of chronic back pain by strengthening your spine. Some of the exercises you can try at home are planking, hip raises, and cobra stretches. 

Upper Cervical Chiropractic Care for Your Back Pain Issues 

Working from home should be fun, not painful. For longer-lasting relief from back pain, understanding and locating the primary cause of your problem is key. Upper cervical chiropractic care's primary goal is not just to track any stubborn back pain symptoms. Instead, it focuses on pinpoint accuracy on finding misalignments and accomplishing longer-lasting results.

Patients under upper cervical chiropractic care get checked for any misalignments. In many back pain cases, the location of the pain does not always mean that is where the problem lies. The body is exceptionally adaptable and excellent at compensating for many new challenges encountered.

A simple example of this is when you injure your right ankle. The body begins to bear more weight on the left side, which leads to new problems on the other uninjured side. The spine and the back counteract the same way—a problem in one area can become worse, and more issues begin to show up in other areas of the body due to the body's ability to compensate naturally. 

Our realignments hold in place longer to allow for optimal recovery and full healing. The health of your entire spine is dependent on how perfectly positioned the uppermost vertebra is. Once correctly aligned, your back pain will be gone, along with other health issues that may have arisen due to the misalignment. 

You can locate an upper cervical chiropractor in your area with the use of our page's search function. Isn't it time to break away from chronic back pain that affects your work productivity?

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

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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.