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February 23, 2020 Admin

Back Pain While Working From Home?

The COVID-19 pandemic has caused us all to adjust how we operate daily. With social distancing measures set in place about a year ago, many businesses had to shift to working from home. While working from home has plenty of benefits, it can also lead to posture issues and unbearable back pain. Our team At Massapequa Pain Management & Rehabilitation would like to inform you about the importance of having an ergonomic workspace and how we can help you with any pain issues that arise. 


While working from home may have eliminated your morning commute, this transition to work from home was unprecedented. Many people do not have the best setup in their homes. If you’ve been working from home and noticing lingering back pain, poor home office ergonomics might be the cause. Working long hours without getting up and not having a supportive chair can lead to lingering back pain. Fortunately, there are things you can do to improve your setup and potentially prevent back pain. 


Maintaining good posture throughout the workday can help take the stress off of your neck and elbows. Sitting for extended periods forces your spine to curve unnaturally, putting more pressure on your muscles, discs, and tissue. We recommend sitting back in your chair and keeping your feet flat on the floor. If possible, avoid working in your bed. If you have no other options, make sure to put a pillow behind your back and put your computer on a cushion in your lap. 


If your job involves looking at a screen, putting your screen at a comfortable viewing height in front of you can help you avoid twisting your neck. Keeping your keyboard at a comfortable height can also be beneficial in easing your pain. Use your keyboard and mouse with your hands and forearms level and straight. 


When working from home, you likely spend a lot of your day sitting down. To help avoid pain and discomfort, you should aim to get up at least once every hour to get some movement in. Even just walking around the room can help loosen your stiff muscles and help circulate blood throughout your body. Stretching during these breaks can also be beneficial!

Contact Us Today

If you are experiencing back pain due to a poor home office setup, our team at Massapequa Pain Management & Rehabilitation can help! We are a multidisciplinary office that offers physical therapy, pain management, orthopedic, and chiropractic care to address any issues that may arise. We can also provide you with education regarding ergonomics to help you avoid these issues. To learn more or schedule an appointment, be sure to contact us today!