Painful Neck and Back Pain When Working From Home

Is It My Imagination?

Neck and back pain might be impacting job satisfaction among work from home employees. According to a study published in The International Journal of Environmental Research and Public Health (1), neck and back pain worsened in about 50% of people surveyed. Researchers report that workers who experienced musculoskeletal issues were also less satisfied with their job.

There you have it! You are NOT imagining those aches and pains. They are truly there and -YES- they might have gotten worse since you’ve been working from home.

It can be incredibly difficult to concentrate or even enjoy working from home when there is a constant ache or pain that just won’t stop.

With more people working from home than ever before, it’s really important to find out what we can do to preserve our musculoskeletal health.

What’s So Different?

So… what’s the difference between working from home versus working in an office space?

Without us realizing it, most employers follow ANSI/HFS standards to design work spaces. These standards are suggested to ensure that workspaces are designed to accommodate users and reduce physical stress or injuries in the workplace.

Such injuries include but are not limited to; carpel tunnel syndrome, muscle strain and low back injuries. Without following ANSI/HFS standards at home, it is likely that we might end up experiencing some of these injuries.

Employers often spend hundreds and thousands of dollars on consultants and equipment to ensure compliance with ANSI-HFS standards which is great at a workplace – but what can we do to improve our workspace at home?

What can WE do at home to improve our workspace?

Set up your space. One of the most important things you will have to do when working from home is to set up your workspace in a way that reduces strain on your body. We often sit at our desks hunched over our computer screens which will only strain the neck and create pain over time.

Avoid hunching over your computer screen. Make sure your computer monitor is at eye level to avoid tilting your neck.
Have support. Make sure you have a comfortable office chair that has lumbar support and can be adjusted so you can sit at eye level with your computer.
Give it a break. Take breaks if you are sitting for long periods of time and give your back a good stretch. Try some neck rolls to work out any kinks or strains you might be feeling. Walk around for a bit and just get your body moving to shake out any numbness or stiffness you might experience over the day.
Stay at eye level. If you are standing at your desk, make sure to remain at eye level of your computer monitor and keep your elbows at a 90 degree angle to prevent strain on your wrists.
Protect your lower back. Don’t let your feet dangle. If your feet are dangling from a chair, it can strain your lower back over time. Try using a foot rest that will help keep your feet on a flat surface.
So much to see. Look away from your computer once in a while. Yes – you read that correctly. Looking away from your computer every once in a while will give your eyes a break from the glare of the computer screen.
Big comfy couch. Avoid sitting on a couch or on a bed when working from home. We’ve all seen the pictures of people sitting comfortably on a couch or on a bed with a laptop and cup of coffee nearby. It makes working from home look cozy and comfy – and it certainly can be. But for the long haul, you want to avoid starting this habit in order to prevent straining your back and neck.
Stay hydrated. Have a bottle of water or some electrolyte water to stay well hydrated throughout the day. It’s important to stay hydrated. Not only is it better for your health but it will make you feel better. A study done by UConn’s Human Performance Laboratory (2) revealed that even mild dehydration can have a negative impact on concentration, mood and energy level.
Create an enjoyable space. Once you have your desk and chair set up, be sure to put some things around your desk that make you feel happy. A picture, some flowers, essential oils, a book you enjoy reading during your break. While it’s best practice to set up your home workspace to align with some ANSI/HFS standards, you also want to ENJOY being at home.

Small Changes BIG Results

Putting some or all of these suggestions into practice could drastically improve how working from home makes you feel. One of the best things about working from home is – well you are HOME!

You CAN have the best of both worlds by being home and working in a way that will preserve your physical well-being.

What have you done to improve your work from home space? Do you have any suggestions that might be helpful to other people? Leave a comment or visit us on social media and let us know!