Whether you’re currently working from home or you’re heading back to the office, spending a major portion of your day in front of your computer screen can take a toll on your body. Maintaining seated positions often leads to chronic neck and back pain that makes daily life uncomfortable. Here are a few changes you can make in the name of pain relief. 

4 Tips for Preventing Neck & Back Pain When Working a Desk Job

1. Adjust Monitor Height

As you set up your work station for the day, adjust your monitor so it’s directly in front of you, and your nose is centered with the screen. This placement will minimize neck strain as you won’t spend hours each day looking up, slightly downward, or leaning forward in order to conduct business.

2. Maintain Posture

While it’s tempting to bring your laptop to the couch or your favorite lounge chair, these setups can negatively impact your posture, thus leading to lower back problems. Instead, focus on maintaining excellent posture while you work. Sit in an ergonomic chair with your shoulders back and your knees bent at a 90-degree angle with both feet planted firmly on the floor. Your chair and monitor positions should be complementary, so you hold a neutral spine. 

3. Take Standing & Walking Breaks

When you’re in the midst of an important project or checking emails, it’s easy to spend several hours at your desk without moving. To avoid aches and pains related to holding the same position for too long, try setting a timer every hour. Challenge yourself to stand up for a few minutes or take a short walk around the property to stretch and get the blood flowing before returning to your task again. 

4. 20/20/20 Rule

Staring at your screen for extended periods of time can lead to eye strain, dry eyes, headaches, and muscle tension stemming from your neck and shoulders. To prevent these symptoms, chiropractors and vision care professionals recommend the 20/20/20 rule. Every 20 minutes, stare at an object 20 feet away for 20 seconds to give your eyes a break. 

If you’re suffering from neck and back pain as a result of your job, Lineberry Chiropractic can provide personalized, holistic chiropractic care. With a modern practice in Mayodan, NC, residents throughout Rockingham County have received noninvasive chiropractic adjustments to improve their overall quality of life from this dedicated team since 1997. To schedule your first appointment with Dr. Keith Lineberry, call today at (336) 548-2225. For more information on this clinic’s full-spectrum approach to healthcare and to subscribe to their newsletter, visit their website.