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How to Prevent Back Pain While Working From Home

Updated: Apr 13, 2023

A lot of people have been asked to start working from home during the Pandemic. As we cope with what is the new way of working, finding a space that is conducive to work, but also preventing back pain is important. Ergonomics, which is the study of the efficiency of the work environment, is often forgotten at home but is vital to keeping your back and body healthy throughout your workday. When Ergonomics is not followed properly, it can cause pain in your back, eyes, neck, and arms. At Frederick Chiropractic, the best chiropractor in Brier Creek, we want to provide tips to keep your back and neck healthy as you work from home.

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Should I Stand or Sit?

Many people working from home have opted for a stand-up desk. Although this is an excellent solution for the neck, it does put a strain on the circulatory system, legs, and feet. For optimal ergonomics, a combination of sitting and standing is the best solution. For instance, sit at your desk for an hour, stretch, and then stand for an hour. The combination doesn’t strain any one part of the body and enables good movement of the entire body. Some other alignment issues creep up if you are not careful of your body placement while working. Here are some common body strains that Frederick Chiropractic, the best chiropractor in Brier Creek, sees when it comes to working from home:

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Chair Position

To sit correctly in your chair and avoid undue stress on your back, you must sit fully back in your chair with your feet flat on the ground. That is hard to do from your bed or couch. Frederick Chiropractic, the best chiropractor in Brier Creek recommends investing in a good office chair is worth your money in the long run. If getting a new chair isn’t an option, make sure your feet are touching the ground flat. If not, place something underneath them to give them good support, such as a small box or an old phone book.

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· Neck Strain

Invest in an upright document holder if you have to read books or documents. This will help you to keep your head upright and adequately placed. If you can’t get an upright document holder, then placing it on a ledge or an old music stand is a simple replacement. Frederick Chiropractic, the best migraine chiropractor in Brier Creek, can offer more tips on avoiding neck strain and the development of migraine headaches due to strain.

· Eye Strain

When it comes to eye strain, there are several things you can do to minimize the impact of staring at a screen all day. It’s important that your monitor or group of monitors be set up in a different area than next to a window. This is a common mistake that some people make, as it seems like a good idea to be able to look out the window while working. However, the sunlight causes your eyes to squint and strain. Another option is to wear blue light glasses if you have them to minimize the light from the screen. Frederick Chiropractor, the best migraine chiropractor in Brier Creek, can help give you other tips on avoiding eye strain and migraines due to screen time.

· Wrist Strain

Mousepads and keyboard pads under your wrist tend to be the norm when looking for items for your home office. However, having your wrist at an angle actually causes more harm than good. It compresses the median nerve in your wrist, causing pain.

With so many of us working from home now because of the pandemic, we must keep our body's alignment as healthy and pain-free as possible. Despite our best efforts to prevent the strain of the body, it still happens, and Frederick Chiropractor, the best chiropractor in Brier Creek, is here to help. Give us a call at 984-219-2860 to schedule an appointment or visit our website for other helpful hints or to schedule.

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