10 Tips To Avoid Back And Neck Pain Whilst Working From Home

Do you find that working from home has given you an ache in your back? A pain in your shoulders? Or is it even a pain in your behind?!

Many of us are working in a very different environment than we’re used to at the moment, and working away from your usual office space can mean we are putting our body (and mind!) in a different position to what it’s used to.

Office workers usually spend 70% of their eight hour day sitting, and a move to working from home will probably increase this amount. So, you’ll probably be spending even more time sitting down, but also spending more time hunched over a laptop. The result? You’re more likely to get discomfort in your neck, shoulders and back.

So, how can you help prevent this?

Motion is lotion!

Muhammad, one of our expert team, has 10 easy to implement tips that could help you avoid any aches and pains while working from home. Add them into your routine and let us know how you get on!

1. Change position every 30 minutes – set yourself a reminder on your phone or online calendar.

2. Keep yourself hydrated – walk to get water regularly.

3. Whenever you start to feel uncomfortable, stand up and stretch.

4. Be creative and use other things in your home to make a standing desk. Cardboard boxes can work well or try a chest of drawers.

5. Sit less! Try standing during online meetings and telephone calls. The ironing board might come in handy after all!

6. If you are chairing an online meeting, why not try initiating a standing culture at the start?

7. If you have more than one toilet in your house, use the one furthest away from where you are working.

8. Move more by combining every other 30-minute stand up with walking laps around your house. If you have stairs, make sure that you include them in your lap.

9. Use your lunch break and get moving! Aerobics In your garden, marching on the spot outside your front door, lunges down your hallway, walking up and down the stairs – they all count towards your daily activity guideline of at least 30 minutes a day.

10. Make your new office space more comfortable: get a laptop stand (or use some books) and get a wireless or plug in keyboard. This will help avoid that common slouchy posture.

And if you’re doing all of these things but still struggling with pain, don’t just carry on and hope it will go away. Get in touch with us to book a consultation.