Easy Ways to Reduce Back & Neck Pain While Working from Home

by | May 5, 2022 | Tips and Tricks

Are you one of the lucky people who gets to work from home? Congratulations! But, before you get too excited, remember that working remotely can come with its own set of challenges. One of the most common problems people encounter is back and neck pain. 

Luckily, there are a few easy ways to reduce these pains and make your work from home experience a lot more comfortable. Reduce or eliminate neck pain with these simple tweaks to your workspace and daily work habits!

4 Pain Reducing Methods That Work

When COVID-19 hit, millions of Americans were forced to start working from home. For some people, this was a new experience. But many people have continued to work from home since then. In fact, the number of people working remotely is expected to keep growing over the next decade.

Although working from home has many benefits, most people were not prepared for it. They were thrown into the situation without much guidance. Unfortunately, this has created a number of issues with focus, productivity, and even physical health.

It’s no secret that most people aren’t accustomed to working out of their home office. As a result, doctors and chiropractors are reporting an abnormally high number of complaints regarding back pain as well as neck tension.

Does this all sound a little too relatable? Don’t fret! It’s possible to reduce or eliminate the discomfort with just a few simple tweaks!

Improve Your Posture

It’s no secret that sitting for long periods of time isn’t the best for your health. It hurts circulation and blood flow, and it also puts unnecessary pressure on your back and spinal column.

Dr. Daniel Riew, an internationally recognized orthopedic surgeon, says, “Your lumbar discs are subjected to 1.5 to 2 times the force they would be in a standing position. Also, a lot of people, when they are seated, tend to place their neck in a forward-leaning position with their chin protruding forward. When they stand up and place the monitor at eye level, they are less likely to do that.” 

The best way to reduce pressure on your back and stay healthy is to change your posture frequently from sitting to standing. Our advice? Try a standing desk, like the ones found at Nookdesk. Their website has a plethora of information on how standing desks are highly beneficial to your health. They also have a ton of design options!

Ensure Proper Support

Are you experiencing pain or discomfort each time you sit down in your office chair? If the answer is “YESSSS”, or even just “Yeah, sometimes”, you may not be getting the support you need! 

To ensure your back is properly supported, an easy option would be to buy a new desk chair that braces your body suitably. If buying a new chair isn’t feasible or you need a quick-fix, roll up a towel or sweatshirt into a log shape. Place it between you and the chair in the small of your back. This will force you to sit up straighter, which in return, will lessen the amount of pressure on your lower back.

Eat a Balanced Diet

Yeah, we know, this may not be what you want to hear. But did you know what you put into your body may impact your level of back and neck pain? It’s true! Switch up your diet by reducing processed foods and increasing the number of anti-inflammatory ingredients that you ingest regularly.

Need more tips to reduce back pain with diet? Consume a diet that’s high in berries, fatty fish, broccoli, avocados, green tea, peppers, mushrooms, grapes, tomatoes, and cherries! 

Take Breaks Regularly

When you work in a traditional office, you get more movement than you realize. For example, the walks you take from the parking lot to the building or from your office desk to the bathroom/break room add up. But when you work from home, you may only get a few hundred steps in all day. That’s not enough!

Whether you’re sitting or standing, too much sedentary activity will catch up to you. Throughout your workday, make it a point to take regular breaks to move your body! If you live in a house, try taking a walk around the block. If you’re in an apartment, climb a few flights of stairs. Walking your pet could also be just what you need to get yourself going again! 

Toodaloo, Back Pain!

While it is easy to get caught up in the work-from-home lifestyle and spend hours sitting at your desk, there are ways to make this easier on your body. Try out some of these easy tips to help reduce back and neck pain while you’re working. And if you find that you still experience discomfort after trying these tips, be sure to consult a doctor or physical therapist for further advice.

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