Since the COVID-19 pandemic began impacting everyone’s lives, many businesses and companies have made adjustments to allow employees to work from home. This arrangement helps reduce human interaction, thereby limiting the spread of the virus.
While working from home is certainly safer, it comes with its own set of challenges. One of them is working in a less than ideal environment. Unlike an ergonomic work environment in an office, your home workstation may not offer the same comfort and support.
If you work on your laptop at a makeshift desk or dining table, you may develop neck and shoulder pain. With that in mind, we’ve listed below some tips for preventing neck pain while working from home.
sit upright
Slouching in a chair can cause back and neck pain because it puts too much stress on your neck and shoulder muscles. When you find that your posture is incorrect, pay attention to your body and correct it immediately.
If you don’t have an ergonomic chair, place a rolled towel or a small pillow around your waist for lumbar support. Always lean your upper back against the back of the chair. Keep your eyes at the same level as your computer screen, about an arm’s length away.
relax your shoulders
The more your head is bent forward, or the more you lower your head, the more physical stress is placed on your neck and shoulders.
Keep your head in line with your body and relax your shoulders. Let your upper arms hang naturally at your sides, with your elbows close to your body.
Keep your feet flat on the floor
Avoid crossing your legs. Keep the soles of your feet flat on the floor and bend your knees 90 to 120 degrees.
take a break
Time seems to fly by when you are focused on your work. However, if you don’t take the rest your body needs, you’ll be at risk for physical pain later on.
During your scheduled rest time, you can perform simple flexibility or stretching exercises to relax your neck and shoulder muscles.
Neck exercises can be as simple as turning your head from side to side and looking up and down. When you feel a stretch, hold the position for at least 30 seconds.
To perform shoulder exercises, simply roll your shoulders clockwise and counterclockwise. You can also try reaching the opposite shoulder blade until you feel a stretch.
If you feel any form of pain while performing these exercises, stop immediately.
Take a hot bath and relax
If neck and shoulder pain persists, taking a warm bath may help relax tight muscles. It also promotes the healing of muscle micro-injuries as it helps stimulate blood circulation.
When to Seek Assistance for Neck and Shoulder Pain?
If you are experiencing persistent pain that limits the range of motion in your neck and shoulders, then we recommend scheduling a consultation with a pain management doctor in Hollywood, FL.
If over-the-counter pain relievers and rest don’t relieve the pain, it may be a symptom of an underlying condition. Your doctor will have to perform tests and perform a thorough physical examination to determine the cause of the pain and recommend the best treatment.
We recommend not waiting too long to prevent complications.
Where to Find Back Pain Medical Specialists in Florida
If you have been suffering from back pain, consult today with Florida pain care expert Dr. Escobar, who has years of experience in pain management. His clinic provides comprehensive interventional pain management services at two locations:
As a specialist in interventional pain management, Dr. Escobar’s approach is to address the underlying cause of pain through the use of interventional procedures such as spinal cord stimulation, platelet-rich plasma injections, epidural steroid injections and other innovative techniques. All of these can help you reduce pain and restore your quality of life.
To learn more about our services in Aventura and Hollywood, you can contact us at 954-322-8586. If you have any questions, please contact us.
The information contained on this website is for informational purposes only and does not constitute the provision of medical advice and does not substitute for independent professional medical judgment, advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions or concerns you may have regarding your health.
