With isolation and quarantine currently ongoing due to the pandemic Covid-19 and no definite date on when it ends, many businesses are having their employees working from home to ensure their safety.

While working from home has its many benefits, being away from the professional setting can take its toll too.  Working in the office allows you to interact socially with your co-employees such as visiting the next cubicle or office for work-related concerns or taking a coffee break. Working at home means working and managing your time alone. With this, some tend to get so absorbed with work that they forget to take breaks and stretch your muscles. As a result, they may feel neck and back pain.

There are many causes of neck and back pain. It can be because of the changes in your spine’s anatomy, stress, or due to prolonged sitting. Poor sitting posture can increase the stress in our back and neck, which results in neck and back pain.

 If you are experiencing these symptoms, the following tips may offer relief:

  • Practice good posture

When working at home on your desk, make sure that your feet are lying flat on the floor, your upper back should be straight, and hips close to the back of the chair. Try not to slouch when sitting and make sure your shoulders are relaxed. The top of your monitor should be at the level of your eye and your lower arms are parallel to the floor.

  • Take regular breaks

Sometimes we get so preoccupied with our work that we forgot to move. Prolonged sitting is never good for your body and may result in pain. Take a break once every hour. Walk around the house for a few minutes and go up and down the stairs to stretch your muscles. You might like to set an automatic reminder on your phone in case you get so absorbed you with work. 

  • Stand more

Working while sitting is comfortable and convenient. However, sitting for a long period of time is another story. The longer you sit, the more you slouch on your chair. Spend an hour or two in the morning and afternoon working on your feet instead of sitting. This is another way of giving your back and legs muscles a chance to stretch and strengthen.

  • Exercise

Exercise will help ease your tensed muscles at the back and neck. Spend at least 30 minutes of your time each morning doing simple exercises. Yoga is also a great way to relax and loosen up your tense muscles. 

  • Get professional help

The right way to treat chronic neck and back pain that does not improve with exercise and stretching is by seeking professional help. Well trained and experienced health care providers, especially those trained in pain and rehab, will help assess your condition, recommend tests and imaging if needed, and offer management options.