More and more often companies are going digital, especially over the last few months as companies have shut down temporarily and began work from home (WFH) options due to COVID-19. While there are many perks of working from home, a lot of employees may not have an adequate setup. Whether you are working off a laptop on your couch or sitting on a hard, wooden chair, your new work situation could lead to bad posture that may ultimately lead to back and/or neck pain. If you are looking for ways to get neck and back pain relief, there are options available for you.
Tips To Prevent Back and Neck Pain
While working from home, consider the following tips to help keep you pain-free:
- Use low back support- Most pain in your back comes from poor posture and slouching. To prevent slouching, you can take a towel or blanket, roll it into a log-like form, and place it horizontally along the small of your back. If you start to slouch, the towel or blanket will not sit properly on your back.
- Get up and move- It’s important to get up and move at least every hour to reduce the risk of back pain. Take a bathroom break or grab a snack if you need a reason to move about.
- Fix desk set up- Having the proper office set up is important. Your computer should be at least an arm’s length away from you and the top of the computer screen should be at your eye level. Your feet should be flat on the floor and your knees should be bent at a 90-degree angle. This will help create better posture and less back pain.
- Desk stretches- There are a variety of stretches you can complete at your desk including shoulder rolls, shoulder blade squeezes, turning your head over your shoulders, and standing back-bend stretches.
Seek Help From A Physical Therapist
If you are suffering from back or neck pain due to your WFH situation, it is a good idea to seek help from a physical therapist. Physical therapy sessions can help with back pain relief and provide you with better mobility. By completing these sessions, you can prevent yourself from having to undergo surgery.
Elite Integrated Therapy Centers offers physical therapy for our clients at one of our 12 locations in Greenville, Anderson, Spartanburg, Belton, Boiling Springs, Fort Mill, Powdersville, Seneca and Simpsonville, SC. Our team will meet with you to determine your situation and will develop a treatment plan based on your unique needs to ease your back pain and provide you with more flexibility and mobility. Our services are affordable, safe, and will help take care of your pain. Based on the pain you are experiencing, your sessions may be long or short term. Let us help you live a pain-free life. Contact our office today.