Working from home has many benefits, but one of them is often not the home office. They are often improvised or designed to look pretty instead of facilitating work.
Unfortunately, many more people have had to use these home offices of late, and this has lead to an increase in neck and back pain. Physical therapists have been dealing with this surge of neck pain as well as they can, and they have a few tips for making your job accommodate your body better.
Ergonomic Office Design
The way you set up your environment can do a lot to save your neck. Make sure your screen is as near to your eye level as possible so that you don't have to look down or up to see it. Your desk should be positioned so that your elbows are at a 90-degree angle too, so this might mean putting the computer on a platform of some sort.
You should also choose a chair with a back for your office so that you have something to rest your back against while you work. A nice way to make your chair particularly comfortable is to invest in a lumbar pillow and putting that on the small of your back before you sit down to work. You can use a beach towel and duct tape to improvise a lumbar pillow if you prefer too.
Improve Your Work Habits
How you work in your office also affects your neck. A good way to reduce strain is to take small breaks every hour during the day to do neck stretches or walk around.
Try to avoid rotating one side or putting more weight on one side than another when doing repetitive tasks. Keeping your body symmetrical avoids straining your soft tissues. The lumbar pillow can help you keep good posture throughout the day, as can setting reminders to keep your back straight.
Address Continuing Pain
If your pain continues for more than 7 days, you may want to call a physical therapist. Vague pain can get worse and lead to more permanent conditions if it is not dealt with quickly.
With this increase in neck pain, physical therapists are in more demand than ever. If you are interested in learning about job opportunities in this field, please contact us.
And if you you'd like to learn more about this and related topics, visit the Healthcare section of our blog.
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