Working from Home: How to Avoid Headaches, Neck Pain, and Low Back Pain

/

Working from Home: How to Avoid Headaches, Neck Pain, and Low Back Pain

With more professionals working remotely than ever before, it's no surprise that chiropractors are seeing a rise in posture-related complaints. Headaches, neck pain, and lower back pain have become common issues for those clocking in from the comfort of home. The good news? Most of these discomforts are preventable with simple adjustments to your home office setup and work habits.

Why Remote Work Can Hurt

When we work from couches, kitchen tables, or beds, we often end up slouching, craning our necks, or sitting for hours without a break. Over time, these habits place stress on the spine and the surrounding muscles and ligaments. According to the American Chiropractic Association, poor ergonomics and prolonged static posture are two of the top contributors to musculoskeletal pain in remote workers.

Tips for a Healthier Remote Work Setup

  1. Optimize Your Workstation Ergonomics

    • Use a chair with lumbar support that keeps your feet flat on the floor and knees at hip level.

    • Your monitor should be at eye level, about an arm's length away.

    • Keep your keyboard and mouse close enough to avoid reaching — your elbows should remain close to your body.

  2. Mind Your Posture

    • Sit tall with your ears aligned over your shoulders.

    • Avoid leaning your head forward or slumping your shoulders.

    • Consider using a small rolled towel at your lower back for extra lumbar support.

  3. Standing Desk Ergonomics

    • If using a standing desk, keep your screen at eye level and your elbows bent at a 90-degree angle.

    • Shift your weight from one foot to the other periodically, and wear supportive shoes or stand on a cushioned mat.

    • Alternate between sitting and standing every 30 to 60 minutes.

  4. Take Frequent Breaks

    • Set a timer to remind you to stand up and stretch every 30–60 minutes.

    • Walk around, roll your shoulders, stretch your neck and back.

    • Try incorporating a short walk or mobility routine into your lunch break.

The Chiropractic Connection

If you’re experiencing persistent neck pain, back discomfort, or work-from-home headaches, chiropractic care can help. Chiropractors address the root causes of spinal stress and improve nervous system function through gentle adjustments and posture coaching.

A 2022 study in BMC Musculoskeletal Disorders found that ergonomic interventions combined with physical therapies like chiropractic care led to significant reductions in neck and back pain among office workers.

Ready to Feel Better While You Work?

Chiropractic care can be a game-changer for your work-from-home comfort and productivity. Book your appointment today with Dr. Joyce Battaglia, DC, CACCP at Lakeside Chiropractic.

LakesideChiro.com/appointment

Working remotely shouldn’t mean living in pain. Headaches, neck pain, and backaches are common, but preventable. Learn simple ergonomic tips and how chiropractic care can help you feel better while you work.

#RemoteWork #WorkFromHomeTips #NeckPainRelief #ChiropracticCare #LakesideChiropractic