Is WFH a Pain in the Neck

As we transition to working from home, there has been a significant increase in the number of postural complaints we have seen in the practice such as sore neck & shoulders, lower back pain, as well as an increasing prevalence of headaches.

The 3 biggest reasons for this are:

1)      Poor workstation set-up, for example, a laptop on the dining room table

2)      Decreased incidental movements that would normally occur in an office environment such as moving between meeting rooms, leaving your desk for lunch, going to the photocopier & even just walking across the office to speak directly with a colleague.

3)      Extended work hours when working from home. There is less of a ‘clock on - clock off’ approach to work which means our days can start earlier & finish later.

So, what’s the fix?

1)      Ensure the middle of your computer screen is set up at eye level. Yes, this may mean purchasing a keyboard, mouse & a raiser for your laptop or monitor. Alternatively, you can try propping your computer up on a few books to bring it to eye level.

2)      Increase your incidental daily movement. Walk away from your desk every hour and set a timer to take micro-breaks every 20 minutes. This can be as simple as standing up & reaching to the sky 3-5 times. You could even try standing for Zoom meetings.

3)      Where possible, set clear boundaries for when your workday will start & finish. You’ll become more efficient and get more done in less time, you’ll see!

If you are suffering from aches & pains, we recommend incorporating whole body stretches throughout the day. It is also worth considering a standing workstation at home so that you can alternate between sitting & standing. If your pains are really persistent, we recommend visiting a chiropractor for specialised support & postural correction. We can also recommend exercises specifically for your body that you can do at home to relieve symptoms.

Dr Andrew Richards (Principal Chiropractor)