Spinal Care: How to Prevent Back Pain while Working from Home

May 21, 2021

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Even before the COVID-19 pandemic struck, nearly 17 percent of U.S. employees worked from home 5 days or more per week.

According to reports, that number has increased by 44 percent during the pandemic (source: statista.com).

If you’re one of the many people now working from home, you might want to check your home office set-up to protect yourself from back strain and injuries.

Possible causes of back pain while working from home include:

  • Working for long hours in front of the computer without a supportive chair
  • Poor posture
  • Inactivity, and
  • Stress

Prevent back pain and be more productive by following these tips:

Tip #1: Start with your workstation.

A comfortable workspace will not only boost your productivity but can also physically help you feel your best. Proper home office ergonomics include the following:

  • Correct chair height
  • Comfortable foot rest, and
  • Good desk posture


Tip #2: Movement is medicine. 

Sitting down for long hours can lead to persistent back pain and discomfort. So, be sure to take a break every once in a while. Set a reminder on your phone or your desktop to get up and move.

Walking around the house or the neighborhood can help reduce stress and stir up your creativity. Exercise and stretching at regular intervals will also help protect your spine and prevent back problems.


Tip #3: Improve your posture.

Poor posture is another reason for chronic neck and back pain. Practice sitting in an erect position. This means sitting up straight to keep the joints and bones aligned and support the muscles and ligaments while preventing muscle fatigue.

As much as possible, you should sit all the way back in your chair to provide more lumbar support while working. Using the right ergonomic chair should help improve your sitting position while working.


Tip #4: Consider visiting a professional chiropractor 

Spinal manipulation and chiropractic care are safe and effective treatments for acute or chronic back pain.  A chiropractor can help alleviate your pain and symptoms through spinal manipulation and mobilization. This process is also called chiropractic adjustment.

A chiropractic treatment plan also involves educating patients to improve their lifestyle and diet.

Do you need chiropractic care?

Here at The Right Spinal Clinic, we provide relief and monitor our patients’ needs and progress. We also teach proper exercises and body stretching to keep your spine healthy and prevent back pain. Call us now and schedule an appointment!


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