Working From Home Guide: How To Prevent Neck Pain

Kilian Chiropractic • July 8, 2020

While working from home has become an increasingly popular option over the past few years, current circumstances have made it a necessary choice for many workers across the country. Working from home can have many benefits, such as a flexible schedule and a more familiar working environment. However, there is also the possibility that employees can miss out on the ergonomic benefits of an office.

As a result, some workers might find that they are suffering from some unfamiliar aches and pains in their neck due to working in a different space. Others might find that chronic neck strain becomes more pronounced. By following a few tips and tricks, however, you can reduce the effect of these issues.

What are some signs of neck pain and why does it happen?

Neck pain caused by your working conditions might sound like a straightforward concept — but it can take several different forms, depending on each individual’s case. You might not only get general pain in your neck, but you could also have muscle aches and spasms in that area. You might start getting headaches or find that your range of motion is limited in your neck.

These problems can arise because of the way that you’re sitting for extended periods, which can compress the neck, cause bad posture and produce strain. If you are suffering from any of these issues with your neck, it’s important to contact a doctor in the case that there are any other underlying conditions. You can then begin to take steps to make changes with your everyday activities, to try and improve the situation and relieve the pressure on your neck.

How is neck pain treated?

If you’re suffering from neck pain, it’s important to seek the help of a medical professional. This will help to rule out other causes and allow you to discuss any immediate pain relief options. In both the short and long term, however, it’s important to also eliminate any avoidable causes of your neck pain, such as your home working environment.

For example, while you’re working from home, it’s important to sit back in your desk chair and ensure that your body is fully supported. You should make sure that your computer equipment is positioned at the right height, so that you don’t need to lean forward and strain to see the screen.

If you have a separate keyboard, you should also make sure it is positioned in an optimal way to avoid you having to lean. While you’re sitting, you should also ensure that you rest your feet flat on the floor for added support.

What other steps can I take to reduce neck pain?

In addition to improving your regular working set-up, you can also take other steps to improve your neck health. You should always avoid working from your bed and instead opt to sometimes stand to work if you would like some variety. This will allow you to stretch your body – just ensure that your working equipment is positioned with a standing desk, to make sure that you aren’t craning your neck to see the screen.

You can also make it a priority to sleep in a way that will benefit your neck health. You can try sleeping on your side or your back. It can be useful to have a pillow to support your neck, as well as one for your head. This way, you can ensure that you wake up refreshed and ready for a day of working at home.

How can Killian Upper Cervical help?

At Killian, we have a proud history as chiropractors of helping clients to improve their health and well-being. If you’re suffering from neck pain or other issues with your posture, contact us today for more information about our wide range of services. You can give us a call at 604-856-7781 or fill out our contact form .