Prevent Back & Neck Pain While Working from Home
The year 2020, as we all know, has brought about many changes. One of the biggest societal shifts we have seen is in the number of people now working from home. Companies have realized that workers remain efficient while working remotely, and they have reconsidered whether they need to retain the same amount of real estate. Given the huge cost-saving potential, the working from home trend will likely continue even when Covid-19 becomes less of a concern.
The work from home (WFH) shift was sudden, and as such, most of us were not set up with ergonomically correct workspaces in our homes. Improper form and posture can lead to back pain, neck pain, shoulder injuries, and even carpal tunnel syndrome. Do not let this happen to you – there are ways to avoid being injured while working from home!
Get Moving
One of the benefits of working from home is you can get up regularly for stretches and walks. Maybe your routine while you worked in an office was to stay chained to your desk. With your new WFH routine, be sure to break that old habit. Sitting hunched over a computer for hours on end can lead to chronic pains and potentially nerve impingement issues. Don’t ignore minor discomforts, as these are the warning signs from your body that your form may be misaligned – in other words, notice the whispers before they become screams.
Below we offer some stretches and gentle exercises to combat shoulder and upper back pain. Before you begin the stretches, walk around for five minutes in order to warm up and get your blood flowing. Also, if you are not staying hydrated throughout the day (another good habit to begin), drink some water before stretching.
Shoulder Roll
Sitting at a computer all day with your shoulders internally rotated can cause shoulder pain and dysfunction. Activating your rotator cuff muscles and practicing shoulder range of motion movements can help.
Being by placing your hands in your lap and gently rolling your shoulders backward and then forward. If you feel any soreness or stiffness, do not rotate as far in that direction. Do the movements slowly, working within the range of motion that your shoulders will allow. Roll your shoulders 10-20 times in each direction.
Upper Back Row
It is often the shoulders, neck, and upper back that take the brunt of prolonged computer work. The next stretch will continue to activate and get the blood flowing to your shoulder and upper back muscles. Activating your upper back and rotator cuff muscles will help to provide stability for your arms, elbows, shoulders, and wrists.
This move is simple and effective:
While standing, hold your arms straight out in front of you at chest level. Pull your arms back, squeeze your shoulder blades toward one another, and feel the contraction in the upper back muscles. Release back to the initial position and repeat 10-20 times. While executing this move, keep your shoulders relaxed, and be aware that you are not just swinging your arms back and forth. Consciously squeeze the upper back muscles with each repetition.
Watch the YouTube video from Nebraska Medical about home workspace ergonomics:
Set a Movement Alarm
Getting up and moving at regular intervals can help keep aches and pains at bay. Set a reminder on your phone so that every hour you take time to walk around your house or yard, do your upper body stretches, and refill your water glass.
Sacramento Personal Injury Lawyer
I’m Ed Smith, a personal injury lawyer in Sacramento, California. If you have been injured through no fault of your own, and are looking for free, friendly, and compassionate advice from a lawyer who views clients’ recovery holistically, give my law firm a call at (916) 921-6400 or (800) 404-5400. If you prefer, I have an online contact form as well.
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Photo Attribution: https://pixabay.com/photos/home-office-at-home-work-homework-4980353/
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