Many businesses have started permitting employees to work from home as COVID-19 puts people's health at risk. Most workers don't have ergonomic furniture or business equipment available in their homes, and many are experiencing neck and lower back pain. Here are some tips to help you avoid these problems.

How to Avoid Neck & Lower Back Pain While Working From Home

1. Raise Your Computer Screen

Tilting your head forward to view a computer screen may seem harmless, but maintaining the posture for long periods can strain the neck and cause discomfort. If you use a desktop monitor, raise it several inches to view it without bending your neck.

If you work on a laptop, find a way to prop the entire device up so that you don't need to duck your head to see it. Consider hooking the laptop's video output to a separate monitor. Alternatively, raise the entire laptop but type on an external keyboard.

2. Work at a Desk

Lounging in your bed may seem like the ultimate work-from-home scenario, but it can result in severe neck and lower back pain. It requires a hunched-over posture and puts the computer in an awkward position. 

Resting on your side or sitting against the headboard can promote poor posture and put unnecessary pressure on the spine. Instead, work at a desk, sit in a chair with proper back support, and maintain a straight, rigid posture.

3. Take Regular Breaks

Don't stay in one position all day. Stand up every 30 minutes and walk around the room. Perform some gentle stretching exercises to flex cramped muscles. 

Even if you're in the middle of an important task, take a break if you notice discomfort. Gently massage your legs, neck, and back before returning to work and vary your position slightly once you do.

If you work from home and are experiencing neck or back pain, contact West Chiropractic Clinic in Soldotna, AK, for relief. In addition to spinal adjustments and chiropractic care, they offer massage therapy and reflexology to treat workplace strains, sports injuries, and sciatica. Learn more about their methods on their website, or call (907) 262-9171 to speak with a representative.