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9 Ways to Avoid Neck and Back Pain While Working From Home

Written By Eldorado Chiropractic on February 11, 2021

Avoid Low Back Pain Chiropractors can’t help but cringe when most people share photos of their work-from-home office setups. 

Sure, working from the comfort of your bed or couch seems nice in theory, but these pieces of furniture weren’t designed for long-term daily use. 

As of June, 42% of people are reportedly working from home, and plenty of companies plan to keep it that way. Unfortunately, many of these workers are hunched over coffee tables, sprawled across couches, and propping their laptops up on stacks of books.

None of that is the ideal computer posture for spinal health. If you’re suffering from new or worsening back and neck pain, your home office setup could indeed be the culprit. 

9 Steps for Maintaining Proper Computer Posture 

Fortunately, you can take a few key steps to prevent becoming a statistic in the upcoming neck and back pain epidemic by creating a better home office setup. 

  1. Position your monitor at or just below eye level. 
  2. Adjust your chair height so your elbows create a 90-degree angle without slouching.
  3. Sit all the way back in your chair—don’t perch. 
  4. Add extra lumbar (lower back) support to typical chairs.
  5. Switch to a kneeling chair to relieve low back pressure and engage core muscles.
  6. Use an ergonomic keyboard, mouse, gel supports, and other appropriate devices.
  7. Train your posture with upper and lower back braces.
  8. Use adjustable laptop trays to angle your keyboard comfortably from any position.
  9. Visit your local McKinney chiropractor for regular adjustments to relieve pressure and learn proper posture.

Need Natural Back or Neck Pain Treatment?

Dr. Scott Dawson has over 20 years of experience helping patients in the McKinney community recover from chronic work-induced pain with personalized neck and back pain treatment. 

On your first visit, Dr. Dawson will ask questions about your current computer posture, office setup, and symptoms. He might also take x-rays to make sure your pain isn’t stemming from a herniated or damaged disc. 

Next, you and Dr. Dawson will develop a customized treatment plan with spinal adjustments, home exercises/stretches, and posture tips. The goal is not only to reduce your existing pain but also prevent it from returning. 

Don’t live with work-induced back or neck pain. Schedule an evaluation at Eldorado Chiropractic in McKinney by calling 214-544-8686.

Posted In: Chiropractic Workplace Ergonomics