During the ongoing COVID-19 pandemic, home offices have become vital parts of everyday life. However, if yours isn’t carefully set up, it can lead to neck and back pain down the road. Here are a few tips for maximizing long-term comfort in a home office environment.

Ideas for Enhancing Home Office Comfort

1. Keep Your Head Vertical

It's common to hunch forward toward screens and workspaces gradually, but this position strains the neck, shoulder, and back muscles. To combat this, place work materials at eye level when you're seated in a slightly leaned-back position. Then, aim for a 100-degree angle between your legs and torso. If your desk is too low, prop your computer up on books or a laptop riser. If it's too high, look for an adjustable chair or sit on cushions or folded towels.

2. Move Around Frequently

Spending long periods making the same motions, such as typing or drawing with a stylus, causes strain. Take short breaks every 20 to 30 minutes to give your muscles a chance to relax. With the increase in computer-based communication, it's also important to take breaks from screens, as artificial light can cause headaches, vision problems, and disrupted sleep patterns.

During your breaks, stand up and move away from the workspace. Take a moment to do some light stretches, or walk into the kitchen for a cup of coffee. A little bit of movement goes a long way toward improving circulation and reducing the risk of injury.

3. Focus on Posture

Back pain is a frequent side-effect of prolonged sitting, but standing desks also place strain on the body in different ways. While swapping between the two positions reduces repetitive motion strain, it also means dealing with constant adjustments to workspace arrangements. Instead, focus on correct posture while seated. This means sitting up straight, with your shoulders back. Evenly distribute your weight, and sit both feet flat against the floor. To avoid slumping or leaning into poor posture, support the curve in your back with a rolled-up towel or lumbar cushion.

If you’re experiencing neck and back pain, find relief by contacting South Main Chiropractic Clinic in High Point, NC. They’ve been providing skilled care for over 25 years and continue to train in the latest practices. Offering effective treatment programs designed to mesh with individual lifestyles, they provide practical pain relief for all their patients. Call (336) 885-5200 today to schedule an appointment, or visit their website to learn more about their wide range of available treatments.