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How to avoid neck and back pain while working from home

By Majda Mehdizadeh
Physiotherapist at Life Ready Physio + Pilates South Perth


While working from home is the new normal for many of us, sore necks and backs don’t have to be.

Here are a few ways to avoid neck and back pain and injury while working from the home office.

Proper/correct set up of your workstation

  • Your computer screen should be at eye level so most laptops and screens will need to be raised by a block or boo
  • Purchase an external keyboard and mouse, especially if you are using your laptop (which should be elevated)

Take regular breaks (every 30-60mins if possible)

  • Walk around the house (you can take the vacuum with you if you need!)
  • Stretches and mobility exercises on the floor or on a yoga mat
  • Stretches in your chair if you’re unable to leave the computer

Take phone calls while walking around the house instead of sitting

Regularly change positions in your chair

  • Alternate between sitting forward, leaning backwards, slumping, sitting upright – all positions are fine if they aren’t held for too long!

Make exercise a regular activity before and/or after your work day

  • The type of exercise isn’t important, but movement and the mental health benefits of exercise will make a big difference to your back health

Find a way to de-stress

  • Stress and anxiety can exacerbate existing neck and back pain or create new pain that wasn’t there before. Everyone has a unique way of relaxing and de-stressing (walks, books and meditation are good places to start), so have fun finding yours and then make it a regular habit

If you are still struggling with neck or back pain, book in to see or talk to your physiotherapist today – you can always book a video health session for more information, advice and guidance for your correct ergonomic setup while working from home. Learn more about correct ergonomic setup and booking an ergonomic assessment here.

In the meantime, enjoy working in your activewear listening to rap music while doing a load of washing!

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