Is Working From Home a Pain in Your Neck?

Mar 02, 2024
Is Working From Home a Pain in Your Neck?
Working from home has brought lots of convenience, but it can also be a literal pain in the neck (and back). Read on to learn how the structure of your work space, your posture, and the time you spend sitting can affect your spine and neck health.

Too much time hunched toward a computer and staring at your screen can cause serious neck pain and even long-term spine damage. When you work from home, you may be lacking proper ergonomics and might not take breaks like you should.

Has working from home become a pain in your neck? At Alabama Neurological Surgery & Spine, we want you to understand how your at-home job and the prolonged sitting may be harming your neck health and what you can do about it.

The lack of proper ergonomics

One of the primary reasons people suffer with neck and back pain while working from home is the lack of proper ergonomics. Home offices are often makeshift setups, leading to poor posture and inadequate support for the spine.

The perils of prolonged sitting

Prolonged periods of sitting in front of a computer can lead to muscle imbalances, tension, and compression in your spine. Your neck, in particular, bears the brunt of poor ergonomics, resulting in stiffness, headaches, and even long-term issues like disc compression.

Improving your workspace

You can take simple steps to change your workspace at home to better support neck and spine health.

Step 1: Invest in a desk and chair that support good posture. Your computer screen should be at eye level, and your feet should rest flat on the floor.

Step 2: Take breaks. Set a timer or a phone reminder so you remember to insert short breaks into your workday. Stand up, stretch, and move around to prevent stiffness and improve blood circulation.

Step 3: Stretch regularly. Integrate simple stretching exercises into your routine. Neck rotations, shoulder stretches, and seated spinal twists can help alleviate tension.

Step 4. Use a chair with good lumbar support. Or add a cushion or lumbar roll that supports your lower back. We can make recommendations for options that help maintain the natural curve of your spine.

Step 5: Keep your electronics at eye level. Position your monitor so the screen is at eye level to reduce strain on your neck and avoid looking down for extended periods. Avoid hunching over a tablet or phone — hold them up so your neck doesn’t have to constantly bend while you’re working.

Step 6: Use corrective pillows. Invest in a pillow that supports the natural curve of your neck while sleeping. This can contribute to overall spinal health and reduce neck pain during the day.

Getting proper treatment

If your neck pain worsens or interferes with your daily life, seek care at Alabama Neurological Surgery & Spine. We offer thorough consultations to address spinal health concerns. Our specialists perform a thorough examination to identify underlying issues and provide customized solutions to alleviate discomfort and prevent long-term damage.

You don’t have to sacrifice your neck health for the convenience of working from home. By prioritizing ergonomic considerations, incorporating regular breaks, and seeking professional guidance when needed, you can still work efficiently and protect your spinal health. 

Reach out to Alabama Neurological Surgery & Spine in Birmingham for an evaluation of your neck pain and support in creating a healthy, functional home office. Call today or use our online request tool to book an appointment.