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Keep Your Spine Healthy While Working from Home

Keep Your Spine Healthy While Working from Home

January 11, 2023
By Next Level Physical Therapy

Tips for Preventing Neck and Back Pain at Your Home Workstation

While many of us were thrust into working from home during the pandemic, for some it has become a permanent state. Setting up your home workstation to be both efficient and ergonomic can be challenging, but it is possible. Purchasing the right equipment and focusing on fitness can help you keep your spine healthy and prevent common neck and back problems.

At Next Level Physical Therapy & Athletic Performance, we understand how frustrating it can be to live with pain and discomfort. We can help you achieve a pain-free life through a whole-body approach to fitness and treatment. If you would like to take your recovery to the Next Level, contact our Santa Clarita studio at (661) 383-9828 to schedule an appointment. 

To help avoid neck and back pain at home, consider these tips for a “spine-healthy” home office:

1. Get Up and Move

Sitting in one position for a long period of time can put a lot of stress on your spine. Staying hunched over your computer for hours on end will undoubtedly put a strain on your back and result in pain over time. 

To avoid this discomfort, set a timer and incorporate movement. Take a short walk, do some exercises, or simply stand up to adjust your spine. Are you slumped over while working? If so, push your shoulders back so that you are sitting upright. Then, take a few moments to stretch throughout the day to ensure that you aren’t staying in one position for a prolonged amount of time.

2. Consider a Standing Desk

Studies show that standing desks can have significant health benefits including reducing the “risk of shoulder and back pain.” A standing desk will help to bring your monitor up to eye level so that you are not bending down to stare at the computer. It can also help ensure that you move throughout the day instead of staying stagnant. 

There are many options for standing desks or you can even modify an existing desk with a little innovation. The priciest of the bunch is adjustable. An adjustable desk, although expensive, can allow you the best of both worlds where you can stand or sit at your pleasure throughout the day. 

3. Pay Attention to Posture

Whether you are sitting or standing, your posture is important. Slumping or slouching can put a lot of stress on your lower back resulting in discomfort. Sitting and standing upright will help alleviate the stress and ultimately result in less pain. 

The type of chair you are sitting in matters too. For instance, if you have become accustomed to sitting on your couch while working on your laptop you’ll probably start to feel it in your back and neck. Most couches are not designed with proper posture in mind. If you cannot afford to upgrade to an ergonomic chair, place a small pillow behind your back for support. 

Want to Live a Pain-Free Life? Contact Our Studio Today.

If you are still experiencing pain after adjusting your home workstation, the problem may be deeper than you initially thought. Contact our studio to speak with one of our physical therapy and athletic training specialists. Let us help you achieve Next Level fitness through focused treatment. Call (661) 383-9828 to schedule an appointment.

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