It’s now been over six months since the start of the pandemic in March.  Since many people did not plan on working from home for so long, they continue to work in sub-optimal work conditions that can lead to various types of back, neck, and hip pain.  I have seen many new pain cases since re-opening in June that were caused by improper work-from-home setups.

It is especially challenging for people that work out of small apartments in major cities like New York.  There may not be room for a new computer desk and chair, so people have resorted to working from their kitchen counter or dresser as a way to get the job done. 

Here are some easy tips and observations that can help slow or stop the occurrence of back, neck, and hip pain while working from home.

1) Make sure your computer monitor is directly in front of you and the right height to minimize neck strain 

If you are using more than one screen make sure they are evenly placed.  If you tend to look at one screen more than the other for things like email or working on projects, make sure you switch which screen you’re doing that on each day.  Turning your head or body to one side, or tilting it up or down for long period of time, even if its slight, can cause trigger points and knots to form in your neck and back which will result in pain and reduced range of motion.

2) Don’t sit or stand all day

Both sitting for long period of time and standing for long periods of time are bad for you.  It is important to take breaks and move around from time to time, at least every hour or two.  Trigger points and muscle tightness occurs when we are in one posture for long periods of time.  Low back pain is commonly associated with both standing and sitting for long periods of time.  If you have a flexible workspace you can alternate between sitting and standing throughout the day.

3) Wear a headset if you’re on the phone a lot

As mentioned above, tilting or turning your neck to one side can result in trigger points in the neck.  A headset makes it easy to remain in a relaxed posture while handling work calls.

4) Make sure your desk or workspace is the right height and make sure your feet touch the ground when sitting 

While it’s not ideal to work on the couch or on a barstool style chair, some people have no choice.  Having your feet on the ground makes it possible to position yourself against the backrest of the chair which helps maintain good posture and takes some of the strain off your back.  It’s also important that your keyboard is the right height to minimize strain on your shoulders, neck, and arms.

5) Take breaks and move around once in a while

Our bodies weren’t designed to sit still all day. Trigger points and muscle tightness commonly occur from lack of movement and being in one position for long periods of time.  Set a time every hour or two and move your body around.  It can be as simple as marching in place, doing a few pushups or squats, or just taking a short walk around your apartment or house.  If you have more than a few minutes you can try other forms of gentle exercise like Qi Gong, Tai Chi, or Yoga. 

Here is a short 10 minute Qi Gong video on YouTube I recommend to patients that you can do during a short work break. 

Summary

The key takeaway is that it is important to maintain good posture and move your body as much as possible.  Putting your body in uncomfortable positions for long periods of time is how knots and trigger points form in muscles which leads to pain and reduced range of motion.  The best long-term solutions incorporate the suggestions listed above and recognize the importance of movement and good posture to overall health and well-being.

Acupuncture can help reduce pain by releasing muscle tightness and trigger points when they form. Regular treatment can also identify and release areas of tightness before they turn into a problem.