Working From Home and Sitting All Day? Chiropractors Share Tips to Avoid Back and Neck Pain
In the past, working from home was an option. It was a common alternative that many companies offer to some of their employees occasionally. Since the Coronavirus pandemic, remote work has become mandatory in countless cities worldwide. This setup significantly helped in slowing the spread of the infection. But it also forced millions of workers to sit all day as they work online. Have you been suffering from chronic neck and back pain from sitting in front of your computer all day? Here are several useful ideas from qualified chiropractors that will help you avoid and minimize discomfort.
Applying Ergonomics in Your Workspace
Did you know that you can make adjustments to your workspace’s layout so you can be comfortable? Ergonomics is an applied science focused on designing and arranging things humans use. This way, your interaction with the objects around you is safe and efficient. Here’s how you can use the concept of human engineering to avoid neck and back pain from sitting all day:
Maintain Good Working Posture. Postural stress is the number one reason why people suffer from lower back pain. Sitting places about 90 percent more pressure than standing. It’s best to set up your desk so you don’t look down at your screen. Your head shouldn’t be tipping forward. Remember that the human head has an average weight of 10 pounds. Any slight angle forward can put a strain on your neck and upper back muscles.
Ensure Proper Display Height and Distance. You have to keep your screen level with your eyes when using your laptop and other display devices. You shouldn’t be straining your neck nor squinting your eyes when viewing the monitor. Ergonomics dictates that you don’t have to turn your neck frequently in different directions to view the display.
Opt for Adjustable Chair and Desk. Maintaining a neutral posture is vital. So, buy adjustable equipment for your work-from-home workspace. The more adjustable positions you can have of your desk and chair, the better. This is because you can tailor them to your needs. From the ergonomics perspective, one size will obviously not fit all. Also, get a chair with back support, so you don’t slouch or roll your shoulders forward.
Configure Your Keyboard and Mouse Position Properly. You must avoid placing your elbows far away from your torso. Otherwise, you put a strain on your shoulders as well as your upper back. Reaching for these input devices can result in excessive fatigue and even injury after long periods. A lot of people multitask, like talking on their phones while typing. Holding your phone to your ear is fine for just a few seconds. But anything longer than that can cause tension on one side of your neck and upper back. It’s best to use a speaker or earphones if you need to take a call.
Have you started working from home or thinking of starting one? It’s best to designate an area specifically for work. This way, you don’t have to arrange the layout every single day. Apply ergonomics into your workspace once. Also, don’t forget to make adjustments to your environment. These include proper lighting, temperature, and humidity. All of these help you work more efficiently and comfortably.
If you’ve been experiencing chronic neck and back pain from sitting all day, visit Mission Bay Chiropractic. Call our office in San Francisco, California, to schedule your consultation.