Get Rid Of Neck Pain & Back Pain During Work From Home

Somya Verma

, Health A2Z

As much it might have sound fun when your boss told you to work from home, It can be a trouble as well. Pulling off 8-9 hrs from home sitting at one place can be bad for your body. Neck and Back pain during working from home is something that will trouble you for long. So, how do you finally cure yourself of that? Making your work from home a little more comfortable, we are here giving you some tips. Try these out, and make this lockdown a worthwhile experience.


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What might be the cause of neck pain and back during work from home?


the most common causes of neck pain and back pain during work from home include wrong posture, injury, disability, or any disease. However, if you are not able to take the right kind of care then this might stay more than a couple of days. It is bound to affect your normal activities, then you need instant medical attention.


What must be done for neck pain and back during work from home?


Taking care of how much work you have to do in this lockdown, we might have some remedies for you to try on. Thank us later and make this work from home a more healthy thing.


1) Avoid your lovely bed


Get to your study table and chair. Your bed might have the best back support but it still is not the place to work from right? So, you need to really get away from your bed. It will hamper your posture and you might have a neck and back pain together. And we know you want to sleep each time you work in bed.


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2) Improper shoulder elevation


Even when sitting on your chair, you might face some problems. This makes the work from home a painful affair. Hence, you must adjust the chair where you are sitting.

Set your chair at the proper height. You can use a footrest if your feet are getting full contact with the floor. If possible, use a height-adjustable desk.


3) It is not just the neck or the back that will be affected


If you think the only concern is neck pain and back pain during work from home, then you are wrong. Like legs and gluteals, hips and back also get affected if you stay sitting for too long.

Sitting for too long or consistently sitting with poor posture can lead to problems with your hip joints. And the same goes for spine health- problems like compression in the discs, premature degeneration that can turn out to be painful.


4) Make sure you stand smart and sit smart too


Don’t hunch always maintain a neutral pelvic position. If you must stand for a long period of time, place one foot on a low footstool to take some of the load off the lower back. Good posture can reduce the stress on back muscles.

Choose a seat with good lower back support, armrests and a swivel base. You can place a pillow or rolled towel in the small of the back can maintain its normal curve. Keep your knees and hips level. Change the position frequently, at least every half-hour.


5) Take breaks


Those who spend time sitting or lying must know that it can lead to pain and stiffness in your neck as well as shoulders. If you have 9 hours of working schedule make sure to take a break every 30 minutes.


One must understand why it is important to be healthy when working from home. Neck pain and back pain during work from home are common because we become way too comfortable with working, not giving much attention to our posture. So, we are here giving you some of our tips to take care of both.


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