Working from home? Avoid back and neck pain with these tips.

1. Position your computer at a comfortable viewing height. 

To avoid neck pain, place your screen in front of you at a comfortable viewing height. Avoiding looking down at your computer or laptop screen will help minimize neck strain. This can also be accomplished by not angling the screen which can cause you to twist your neck.  If you are using a laptop, one solution is to place it on top of a box or pile of books to raising it to a comfortable viewing position straight in front of you.

2. Sit back in your chair.

Posture counts even while seated. Sitting up straight against the back of your chair you will help avoid low back pain and strain. Often people slouch or curve over while seating placing pressure on the discs of the spine. Sitting back in your chair will help best support your body weight and prevent strain on your lower back. Also it’s important to remember to sit close enough to comfortably reach your mouse and keyboard. If your chair does not have good lower-back support, use a cushion or rolled up towel to help support the lower back.

3. Place your feet flat on the floor while seated.

Placing your feet flat on the floor will help increase circulation to your lower legs and feet. Avoid pulling your feel under the chair or dangling them in the air. This puts pressure under the thighs and increases your risk of deep vein thrombosis.

4. Alternate between typing and using voice input.

Voice recognition is good for most texts and emails. This gives your arms, wrists and hands time to rest.

5. Avoid working on your bed.

Working from your bed places strain on both your back and neck as most people tend to hunch over to view their screens. If your bed is the only work space option, place a pillow behind your back and rest against the headboard raising your laptop with a cushion on your lap.

6. Avoid prolonged standing for computer work.

Standing desks have become an increasingly popular work space option. While it’s good to move throughout the day and not remain sedentary – standing for prolonged periods can create strain on your low back. Again, it’s important for your computer, keyboard and mouse to be placed at a comfortable height to encourage good posture and to avoid hunching over for your neck and low back.

These tips can help make your home office more ergonomically designed and lessen your risk of back and neck pain.

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This post was written by Tennessee Valley Pain Consultants