As the COVID-19 pandemic continues to affect almost every aspect of daily life, there’s a good chance you’re still working from home. Although there are benefits to not having to go into the office every day, it’s also likely that your home workspace isn’t ergonomically designed. This can cause back pain and discomfort. With a few adjustments to your work area, though, you can be both productive and pain-free even when you’re working from home.

How Your Home Workspace Can Cause Back Pain

When you work in an office environment, your employer has probably invested in ergonomic tools designed to prevent conditions like carpal tunnel or neck and back pain. You likely have a comfortable chair, a properly positioned computer monitor, and other tools to ensure you’re aligned and supported, like footrests and headsets. 

Your home probably isn't set up for long hours at the computer. You're working at the dining room table or on the couch. Your computer monitor or laptop may not be appropriately positioned, causing you to bend your neck or work at an angle that strains your back muscles, causing stiffness and pain. Sitting hunched over your computer, for instance, is associated with increased back pain. Ultimately, while you might enjoy the comforts of home while you work, your work setup could be doing lasting damage to your body. 

Preventing Work-at-Home Back Pain

Staying pain-free while you work from home for the foreseeable future doesn’t mean spending thousands of dollars on new furniture. Making a few adjustments to your space and your routine can make a big difference in reducing your risk of back pain. 

• Elevate your screen. Your computer screen should be positioned at eye level, so you don’t have to bend to look at it. Use a stack of books or a small, sturdy shelf to lift the screen to the appropriate level. 
• Add support to your chair. If you don't have a comfortable desk chair, or need to sit in a dining room chair, place some pillows or cushions on the seat for comfort, and use a rolled-up towel for extra lumbar support.
• Sit comfortably. Avoid hunching over your computer screen, but don’t try to sit up perfectly straight, either. Both positions put excess pressure on your lower back, causing pain. Relax into the chair, allowing the natural curve of your spine to rest against the lumbar support.
• Take breaks. Frequent breaks to stand and stretch can keep your back muscles from getting stiff and reduce discomfort. 

If working from home has led to back pain or other discomforts, turn to American Health Chiropractic in Milford, OH, for help. Their team has over 25 years’ experience alleviating chronic pain and discomfort caused by work- and auto-related injuries. They offer chiropractic adjustments, cryotherapy, and chiropractic massage. Learn more about their treatments online and call (513) 576-6699 to schedule a free consultation.