Is working from home a pain in the neck?
There are lots of reasons why your head might be hurting more these days… kids running around, dog begging for a walk, phone constantly ringing and no personal space, just to name a few things. You have enough to deal with, don’t let your workspace be the problem of your pain. We have come up with some home friendly ideas and tips to help improve and prevent your neck from hurting.
The easiest way to improve your posture while working from home is to change where your computer screen is. Most of us have our laptops or desktops on a desk or table that is far too low, forcing us to look down. Try placing your monitor on a box or basket so that you are able to see the middle of your of screen while looking straight ahead.
“Looking down promotes a forward head posture. For every inch forward you hold your head, the weight carried down through the spine increases by 10 pounds”
Now that your neck is in a position, lets head down to the where the arms should be. I am sure most of you have heard to keep the elbows at 90* at desk level. Well, we disagree. This position is actually quite demanding on the shoulders when trying to keep your shoulders rolled back. How long can you hold the “perfect posture” before slouching in your chair? The trick is to keep the shoulders relaxed and hands not reaching forward to use the keyboard. You can do this by taking the keyboard and placing it directly on your lap! If it starts slipping off you can use shelf-line, a clipboard or wear shorts to stop it from sliding forward.
Are these recommendations not possible for your home environment? Here are some ways you can still improve and prevent your neck pain.
- Take frequent breaks. Every hour stand up, take a deep breath and stretch your arms overhead. Feeling better doesn’t require putting a hold on your workflow.
- Your phone is guilty. Using your lunch hour to scroll through cute videos? This may be a big contribution to your neck problems. Grab a bunch of pillows and place them on your lap so that you can hold your phone up at eye level comfortably.
- Drink more water! If you drink more water, you have to get up and walk to the bathroom. Don’t underestimate the power of movement.
