Is Working from Home a Pain in Your Neck?

An ergonomic work environment is a setting that keeps your body comfortable and in an optimal position. Most offices are set up for efficiency and comfort, creating the ideal place for you to spend 40 hours a week being productive. In fact, ergonomics are important for preventing discomfort and injuries that often occur while working. 

While your office may include strategic features to keep you comfortable and pain-free, your home office might not. 

Since the COVID-19 pandemic, many businesses have abandoned their offices and pivoted to a remote work setup. You might prefer life as a work-from-home (WFH) employee because you get to be around your pets, adjust the temperature, and have access to your kitchen for the occasional snack. In fact, many people have chosen to remain working from home despite having the option to return to the office because of these perks. 

However, it’s easy to overlook some potential drawbacks. Neck pain is common among remote workers because of poor ergonomics. That doesn’t mean you should return to the office if you don’t want to, though. Experts Steven Gentry, DC, and Jay Amin, MD, understand neck pain and can help you adjust your environment and behaviors in favor of comfort and productivity. 

At ChiroCare Therapy in Rancho Santa Margarita, California, we provide physical therapy, massage therapy, and other services to alleviate neck pain while offering advice for managing it at home. 

Why neck pain is so common in WFH employees

Between your work environment and workday behaviors, many factors could be causing your neck pain or worsening it. You might not think about your sitting position or the position of your computer in relation to your chair, but these factors impact your comfort. 

You might experience neck pain because of:

• An unsupportive office chair
• A chair that is too low or high in relation to your desk
• Infrequent breaks 

Even with a chair and monitor in optimal positions, you might experience neck pain related to eyestrain from squinting at your computer. You might also find yourself in a position that isn’t friendly to your musculoskeletal system by leaning back in your chair, moving to the couch, or working from your bed. 

Steps to take to optimize your work setup

Just because you have neck pain doesn’t mean you need to return to the office. You may not even need professional care. Although our experts are here to assist, try these at-home tips first. 

To reduce or prevent WFH-related neck pain: 

• Keep your computer monitor at eye level
• Maintain a straight posture with your feet flat on the ground
• Take frequent breaks to get up and move around
• Invest in a pair of blue light glasses for looking at screens
• Engage your core muscles
• Work at a desk
• Use a standing desk
• Invest in an ergonomic desk chair 
• Stretch daily

Making these changes doesn’t have to be complicated or expensive. For example, instead of buying a brand-new desk or a platform for your computer monitor, you could use a box or stack of books to prop it up to eye level. 

Get the care you need 

Is your neck pain not letting up? Our team can help. We can offer additional helpful tips based on your specific concerns and provide professional care for your neck or back pain if necessary. Book your chiropractic consultation online or over the phone at ChiroCare Therapy today.