Remotework Space Tips to Reduce Back and Neck Pain

If you’re remote working, chances are, you don’t have a workplace to call your own. While remote work comes with many benefits and perks, especially now, while the world is still currently under the COVID-19 pandemic, it could lead you to back and neck pain. Especially if you’re always hunching or sitting in an uncomfortable position. In fact, 37% of remote workers have experienced back pain since they started working from home.

This may seem like something that you can just shrug off at the end of the day, but it shouldn’t be the case. If you fail to manage your back and neck pain, it can lead to permanent bad posture, spinal dysfunction, joint degeneration, rounded shoulders, and more. With that said, today we’ve rounded up some of the best tips to reduce back and neck pain while remote working. Continue reading to learn more!

Have A Dedicated Workspace
From the bed to the kitchen table or the sofa in your living room, there are a handful of places you might have found yourself remote working. However, this might be one of the biggest culprits of your back and neck pain. You should still be properly equipped with a comfortable work set up while remote working, especially if you choose to work from home.

Pick a dedicated spot to work and set up practical and comfortable appliances to support your posture and well-being. This will go a long way in helping your muscles and joints stay comfortable. Choose the right ergonomic office chair — one that offers back support. Look out for other key elements like its adjustability, durability, and height. You should also consider your table if it is tall enough for you to see your screen comfortably.

Set The Correct Desk Set Up
Make sure that you set the proper screen height. Your computer should not be too high or too low. Your eyes should be looking at the center of the screen, so you don’t have to hunch your neck up or down. Additionally, your computer should be directly in front of you, to avoid tilting your head.

Sit Back In Your Chair
The way you sit may also be one of the biggest reasons why you’re having back and neck pain. The wrong sitting position significantly affects your posture.

Don’t sit upright and never hunch forward while you’re working. When you lean forward, your lumbar spine bends out. This puts a significant amount of pressure on your lumbar discs. This is why it is important to invest in a good chair — one that supports your lower back, so your spine is in its natural state. If you don’t have a chair that supports your lower back, try adding a cushion or a rolled-up towel to your existing chair. Your chair should also allow your knees and elbows to be at the right angles to minimize muscle strain.

Rest Your Feet On The Floor
When sitting down, your feet need to be rested on the floor. This further promotes proper posture. If your char is too high, adjust it accordingly for your feet to be supported. If your office chair cannot be adjusted, use a stable surface like a box or a ream of paper to prop them up.

Breathe Mindfully
As you can see above, reducing your back and neck pain usually revolves around good posture. But it’s not the only thing that you should be mindful of. Your breathing is also a factor to take into consideration.

You might not notice that you’re not breathing properly especially when you're under stress and pressure at work. Breathing properly allows relaxation of the body and the muscles in your middle and lower back.

Key Takeaway
Back and neck pain is a common occurrence when you’re working remotely. If this has been happening to you, try practicing the tips we stated above. Practice proper and good posture by establishing a comfortable workplace and furniture. You should also consider your habits — breathing and how often you take breaks.