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Is working from home a pain in the neck — literally?

Posted February 08, 2021 by Ann Wargo PT MsMHA CMCP CAPS

Man rubbing neck in discomfort while working from des at home

Many agree one positive that has come out of the COVID-19 pandemic is the work-from-home order to prevent further spread. No more long commutes and fighting traffic, more time spent with family and less interruption from chitchat around the water cooler.
 
In the United States, it’s estimated nearly 50 percent of the working population is now working at home. But as more and more companies embrace remote working for the long haul, one negative has emerged: new or worsening back or neck pains that can lead to long-term health problems.
 
The temptation to work on the couch or at the kitchen table can literally cause a pain in the neck. These makeshift homes offices, complete with a chair without proper lumbar support, a stack of books to prop up your monitor or a laptop that forces you to look down at the screen, don’t bode well for proper ergonomics.
 
The proper posture while sitting at your desk is one where your hips and knees are level, your spine vertical or slightly reclined, and the small arch in your lower back maintained. Your shoulders should be relaxed and down away from your ears, elbows by your side and bent at a 90-degree angle with your wrists straight. Your head should be facing front without thrusting forward.
 
Slouching, sitting too long, stretching your wrists and looking down at a screen all put physical stress on your neck and back that you may not notice right away, but you definitely will feel the pain later on.
 
So don’t let your newfound freedom of working from home be a pain in the neck — literally. Summa Health offers 5 simple solutions to tweak your home office for proper ergonomics to reduce or prevent neck and back pain as we ride out this pandemic.

 

Position your monitor at eye level.

When your monitor is at eye level, your neck and shoulders are in a neutral position. If you’re looking down at a monitor, you will flex your neck and head forward, which puts strain on your muscles.
 
If you’re using a laptop, hooking it up to a desktop monitor is ideal to bring it up to eye level. If that’s not possible, stack a few books under the laptop to raise it up.
 

Find a supportive, adjustable chair

The chair you choose should offer both support and comfort to your lower back and hips. Your chair should allow you to recline slightly and the small arch in your lower back should be maintained. Make sure it has a lumbar support cushion. If that’s not possible, you can place a small pillow or towel behind your lower back to maintain an arch.
 
In addition, your chair should be adjustable to bring you to the proper height and position. Your hips and knees should be level, and make sure your feet sit flat on the floor. If that’s not the case, try using a footstool.

 

Keep your wrists flat and straight

While typing, your wrists should be in a neutral position and not bent up or down. You can purchase an ergonomic keyboard and mouse pad to keep your hand and forearm in a straight line.
 
If you’re using a laptop and it’s raised with books, use an external keyboard and mouse. This will allow you to raise your screen, while keeping your elbows at a 90-degree angle.
 
Also, make sure the keyboard and mouse are close to your body so you don’t have to reach to use them.

 

Don’t sit! Consider a standing desk

Working in a standing position for a few hours each day is good for you, so consider swapping out your sitting workstation for a standing desk. You will burn a few extra calories and reduce chronic low back pain caused from prolonged sitting.
 
Standing in an upright position with your knees straight requires very little muscle effort in your neck or back, promotes better circulation and strengthens your legs.
 
Good standing posture is symmetrical from your ankles to your head. Your weight should be evenly distributed on both feet, spine straight, shoulders back and your head lifted and facing forward.
 
Just be sure you adjust your monitor to eye level and your desk to a height where your elbows and wrists are at a 90-degree angle when typing.
 
Also, make sure to wear comfortable shoes that have arch support. Proper footwear can help relieve pain all the way up your spine.

 

Get moving to prevent pain

In general, you should avoid staying in any one position for an extended period of time because no matter how good the position, it will put strain on your muscles. That’s why periodic breaks every 45 minutes or so are key to reducing or even preventing pain in your neck and back.
 
Stretch and walk around the house, touch your toes, roll your shoulders, do sit-ups and run in place. All of these moves get your blood flowing, and loosen and stretch your muscles, while also giving your eyes a break and refreshing your mind. Plus, building core strength is helpful for improving posture and supporting your lower back.

 

If you’ve tried these tips and your pain is ongoing, talk to a Summa Health physical therapist, occupational therapist or orthopedic specialist. We offer many therapies to help you overcome neck and shoulder pain due to prolonged sitting or staying in one position for too long.

 


About the Author

Ann Wargo PT MsMHA CMCP CAPS

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Winter is upon us — freezing temperatures, snow flurries and whipping winds — and we all know what that means. It’s time to bust out our heavy, winter coats, hats, gloves and scarves to keep us warm on these frigid days. But, don’t forget about your feet, too. It’s important to always wear winter shoes and boots to protect them against the harsh elements.

Lower temperatures can be hard on your extremities, especially your feet. Exposure to cold air causes the body to slow…

Sports injuries of the knee: ACL and meniscus tears

You’ve seen it on the soccer field or basketball court: a player plants a foot, twists and goes down grabbing a knee. The problem is most likely tearing of the meniscus (cartilage) or ACL (anterior cruciate ligament). Both can be extremely painful and sideline an athlete for months of recovery.

A tear usually requires more intervention than a strain or sprain.

A knee strain is a stretch or partial tear of a tendon or muscle, while a sprain is a stretch or tear of a…

Sports injuries of the knee: ACL and meniscus tears

You’ve seen it on the soccer field or basketball court: a player plants a foot, twists and goes down grabbing a knee. The problem is most likely tearing of the meniscus (cartilage) or ACL (anterior cruciate ligament). Both can be extremely painful and sideline an athlete for months of recovery.

A tear usually requires more intervention than a strain or sprain.

A knee strain is a stretch or partial tear of a tendon or muscle, while a sprain is a stretch or tear of a…

Sports injuries of the knee: ACL and meniscus tears

You’ve seen it on the soccer field or basketball court: a player plants a foot, twists and goes down grabbing a knee. The problem is most likely tearing of the meniscus (cartilage) or ACL (anterior cruciate ligament). Both can be extremely painful and sideline an athlete for months of recovery.

A tear usually requires more intervention than a strain or sprain.

A knee strain is a stretch or partial tear of a tendon or muscle, while a sprain is a stretch or tear of a…

Sports injuries of the knee: ACL and meniscus tears

You’ve seen it on the soccer field or basketball court: a player plants a foot, twists and goes down grabbing a knee. The problem is most likely tearing of the meniscus (cartilage) or ACL (anterior cruciate ligament). Both can be extremely painful and sideline an athlete for months of recovery.

A tear usually requires more intervention than a strain or sprain.

A knee strain is a stretch or partial tear of a tendon or muscle, while a sprain is a stretch or tear of a…

Radiculopathy: Treating a painful pinched nerve in the spine

If you’ve ever felt pain, numbness, tingling or weakness along the path of a nerve, you may have experienced radiculopathy, caused by a pinched or irritated nerve in your spinal column. If you’re lucky, these symptoms will be infrequent and merely irritating, but for many they can become constant and even incapacitating.

Because different areas of your body are served by different areas of your spinal column, your specific symptoms will depend on where in your…

Family preparedness: How to help keep your loved ones safe if disaster strikes

Planning ahead of time for disaster—whether it’s natural or manmade—is the best protection for you and your family. From house fires to infectious disease outbreaks to tornadoes, disasters unfortunately can and do happen—striking at any time, with little to no notice. 

Unfortunately, only about 39 percent of people have developed an emergency plan on what to do as a family if something goes wrong, according to the Centers for Disease Control and…

6 reasons why your wound won't heal

You know the saying, “Time heals all wounds.”? Unfortunately, that’s not necessarily true. Chronic wounds can linger for weeks, even months, and in many cases don’t heal without medical intervention. 

A wound is considered chronic if it has not healed significantly in four weeks or completely in eight weeks. If you’re suffering from a wound or sore that isn’t showing any signs of healing, talk to your doctor. If left untreated, chronic…

5 health numbers you should know by heart

As we grow older, wrinkles, fine lines and gray hairs aren’t the only aging factors we need to be concerned about. The real health indicators we should be tracking can’t be found in any mirror — and they affect our heart and other vital organs. 

These are critical heart health numbers that should not be ignored and include blood pressure, resting heart rate, cholesterol, blood sugar and body mass index. Heart disease is the leading cause of death for…

5 health numbers you should know by heart

As we grow older, wrinkles, fine lines and gray hairs aren’t the only aging factors we need to be concerned about. The real health indicators we should be tracking can’t be found in any mirror — and they affect our heart and other vital organs. 

These are critical heart health numbers that should not be ignored and include blood pressure, resting heart rate, cholesterol, blood sugar and body mass index. Heart disease is the leading cause of death for…

5 health numbers you should know by heart

As we grow older, wrinkles, fine lines and gray hairs aren’t the only aging factors we need to be concerned about. The real health indicators we should be tracking can’t be found in any mirror — and they affect our heart and other vital organs. 

These are critical heart health numbers that should not be ignored and include blood pressure, resting heart rate, cholesterol, blood sugar and body mass index. Heart disease is the leading cause of death for…

Top causes of back pain and when to see a doctor

Most of us have experienced back pain at one time or another. We’ve woken up in the morning with an aching back or come in after a hard day’s work in the yard only to be greeted with a sore back.  

Considering the vital role your back and spinal column play in your everyday life, it’s no surprise as much as 80 percent of adults will experience back pain at some point. In fact, back pain is one of the most common reason for missed work and second…

7 Health Concerns Women Shouldn't Ignore

From mother to wife, and from businesswoman to caretaker, women wear many hats on a daily basis. So, it’s understandable why many of us put off our own needs; there’s just not enough time in the day. However, when it comes to your health, it should always come first.

Maybe you’re too busy to stop and see a doctor, or you’re hoping a symptom will just go away on its own. But, if you’re not feeling your best, you can’t possibly perform at your…

Get the Facts on Cyberchondria

Suddenly, you wake up in the middle of the night with a bellyache. It starts off as a dull pain, but then quickly intensifies and seems to move down your torso. So, you immediately jump on your computer or phone to search for various conditions you could be suffering from. Could it be a stomach virus, or maybe an ulcer or worse yet, stomach cancer?

If this sounds familiar, you may be suffering from cyberchondria. It’s a hybrid term for cyberspace and hypochondria (now…

Minimally Invasive Treatment for Benign Prostatic Hyperplasia for a Quick Recovery

Benign prostatic hyperplasia (BPH), otherwise known as prostate gland enlargement, is a common condition as men get older. An enlarged prostate can cause uncomfortable urinary symptoms as well as bladder, urinary tract or kidney problems.

In many men, the prostate continues to grow throughout life. This continued growth enlarges the prostate enough to cause BPH, which means they have urinary issues or their urine flow is significantly blocked.

The symptoms of BPH often vary,…

Hand Washing Do's and Don'ts

One of the best and most effective ways to avoid getting sick and spreading germs to others is by washing your hands properly and often. It doesn’t take much time or effort and offers a very effective means of preventing the spread of illnesses ranging from viruses like cold and flu to other bacteria or viruses. As you touch people, surfaces and objects throughout the day, you gather germs on your hands. You can infect yourself with these germs by touching your face;…

7 Serious Health Concerns Affecting African Americans

According to the CDC, the death rate for African Americans has declined more than 25 percent over the past 17 years, especially for those 65-years and older. However, new research shows younger African Americans are living with or dying from diseases most often found in Caucasians much later in life.

The African American community should be aware of a few serious health concerns that statistically affect them at higher rates. If you think you may be at risk, talk to your…

Early Warning Signs and Symptoms of Alzheimer's

As our loved ones get older, it’s normal for them to lose a little bit of their mental sharpness, and it’s easy to rationalize and gloss over strange behavior. After all – we all forget things once in a while. When memory and mental issues start affecting daily life, it could be a sign of something more serious. While a qualified physician is needed to diagnose someone with Alzheimer’s disease, there are some signs and symptoms that can suggest a…

Alzheimer's Research Showing Promise for Future

Billions of dollars have been spent on researching Alzheimer’s, but it stubbornly continues to affect 1 in 10 Americans over the age of 65. While we are still waiting for a cure, there have been significant advances that have made an impact on the treatment of Alzheimer's and related diseases:

New treatments and positive trials on the horizon
Currently, the medications on the market for Alzheimer’s only relieve symptoms of the disease. None stop the progression.…

Alzheimer's Research Showing Promise for Future

Billions of dollars have been spent on researching Alzheimer’s, but it stubbornly continues to affect 1 in 10 Americans over the age of 65. While we are still waiting for a cure, there have been significant advances that have made an impact on the treatment of Alzheimer's and related diseases:

New treatments and positive trials on the horizon
Currently, the medications on the market for Alzheimer’s only relieve symptoms of the disease. None stop the progression.…

Alzheimer's Research Showing Promise for Future

Billions of dollars have been spent on researching Alzheimer’s, but it stubbornly continues to affect 1 in 10 Americans over the age of 65. While we are still waiting for a cure, there have been significant advances that have made an impact on the treatment of Alzheimer's and related diseases:

New treatments and positive trials on the horizon
Currently, the medications on the market for Alzheimer’s only relieve symptoms of the disease. None stop the progression.…

What is Arthritis? Common Questions Explained

Arthritis is a broad term covering a group of diseases involving inflammation in your body’s joints. Arthritis can affect any joint in the body but most commonly involves the shoulders, elbows, wrists, hands, hips, knees, ankles, feet, neck, or back. Most types of arthritis cause pain and stiffness in and around the affected joints. Some types can also affect the immune system and even some internal organs of the body. Continue reading to learn more about arthritis.

What…

6 Questions You Should Be Asking Your PCP

Your primary care provider (PCP) should be your partner in ensuring you are your best and healthiest self, which is why it is so important to have a strong and communicative relationship with them. When you meet with your PCP for a checkup or an annual visit, the provider typically has a limited amount of time they can spend with you, so it’s important you go in prepared with a list of questions to get the most out of your appointment. Here are a few questions you…

Polycystic Ovary Syndrome - What Is It And How Will It Affect My Body?

Polycystic ovary syndrome is a common health problem that affects women of childbearing age and is caused by an imbalance of reproductive hormones. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. Because of this imbalance, the ovaries sometimes develop numerous small collections of fluid and can fail to regularly release eggs.

Who is at Risk for PCOS?

It is estimated that between 5% and 10% of women between 15 and 44…

A Guide to Your Health in the Heat - UV Index and Air Quality Index Explained

We’re in the depths of summer heat, and as the heat rises, so does the threat of air pollution and the dangers of UV rays. Globally, extreme temperature events are increasing in frequency, duration and magnitude, which means it will become even more important to protect yourself and your family’s health from rising temperatures and extreme heat. 

While there are many factors to keep an eye on as temperatures rise, there are two numbers right within your local…

Common Summertime Hazards to Avoid

Summer’s finally here and we’re all about having fun in the sun – but with the heat, summer often brings along some bumps and bruises. Here are a few tips on how to avoid common summer hazards so you can keep the good times rolling.

Mosquito Bites:

Those itchy little bites can be more than just annoying – mosquitos can carry diseases like West Nile virus. Travel is common in the summer and mosquito bites in other areas of North America can also put you…

7 Everyday Items that Increase Sun Sensitivity

Skin cancer is by far the most common cancer in the US and with summer sun on the horizon, proper protection should be priority number one. While you should practice sun safety year round, you should monitor your sun exposure closer during these longer, hotter days.

Sunscreen, long sleeves and a hat are the easiest ways to protect your skin, but did you know there are common everyday items that could increase your skin’s sensitivity to the sun?

5 Common Types of Arthritis

Commonly associated with older age, arthritis affects more than 50 million Americans, including more than 300,000 children each year. There are over 100 different forms of arthritis. Depending on the type, it can be extremely painful and affect everyday activities or go relatively unnoticed and be easily managed for years.

Simply put, arthritis is the inflammation of one or more joints. Most individuals experience common symptoms like joint pain, swelling, stiffness and/or…

An arthritis survival guide for cold weather

The calendar says Spring is coming – but the weather in Northeast Ohio still feels like winter.  For those who suffer from arthritis, the chilly temperatures can cause serious discomfort. For some, the cold can even trigger severe body pain; we’ve all heard stories of ‘feeling’ the weather change.

How does the weather affect individuals with arthritis?

While more research is needed, there are a few theories as to why some individuals experience more severe joint pain in colder weather. 

Palliative Care 101

Palliative Care is specialized treatment tailored to those who are suffering from chronic or life limiting illnesses. Some of these illnesses may include cancer, kidney disease, heart failure, dementia, lung disease and many others. Palliative care is a specialized team of doctors, nurses, chaplains, social workers and others who work together with a patient’s primary physician and care team. The goal of the team is to improve the quality of life for a patient (and sometimes their caregivers) who has a serious illness or disease. It is appropriate for all ages and stages in a patient’s severe illness.

5 Types of Integrative Medicine You Can Do at Home

Yearly visits to your primary care physician are an important part of a healthy lifestyle plan. Another form of care known as integrative medicine should be an additional resource you consider when building a complete lifestyle plan. Sometimes confused with other treatment options like complementary or alternative, integrative medicine puts the patient at the center of both physical and mental health by expanding treatment options. However, all three of these terms refer to different types of care.

Should you get a wearable sleep tracker?

Deep, consistent, quality sleep can not only make you feel great during the day; it can also improve your health. Sleep can boost your mood, help you maintain a healthy body weight and help your heart and mind function at tip-top levels.

But, for some of us, a solid night's sleep may seem like a dream. Lack of sleep can affect our brain's ability to react properly; so much so, that our body’s overall health can be at risk.

Should you get a wearable sleep tracker?

Deep, consistent, quality sleep can not only make you feel great during the day; it can also improve your health. Sleep can boost your mood, help you maintain a healthy body weight and help your heart and mind function at tip-top levels.

But, for some of us, a solid night's sleep may seem like a dream. Lack of sleep can affect our brain's ability to react properly; so much so, that our body’s overall health can be at risk.

Should you get a wearable sleep tracker?

Deep, consistent, quality sleep can not only make you feel great during the day; it can also improve your health. Sleep can boost your mood, help you maintain a healthy body weight and help your heart and mind function at tip-top levels.

But, for some of us, a solid night's sleep may seem like a dream. Lack of sleep can affect our brain's ability to react properly; so much so, that our body’s overall health can be at risk.

Thinking about a vasectomy? 5 things to know

Perhaps you and your partner are thinking of a more permanent solution to birth control. If you’ve had the conversation of vasectomy versus tubal ligation - “getting your tubes tied” - you might be interested to learn that a vasectomy is a much easier procedure, is more effective at preventing pregnancy and has a much lower risk of side effects or complications. It’s also much cheaper; tubal ligation requires general anesthesia and surgery; a vasectomy only requires local anesthesia and an oral sedative.

Going Natural: Anti-Aging Tips for Over 40

It is never too late to adjust your skincare routine. Think of it like a new exercise routine: with a little dedication, determination and education you can undo or halt bad habits.

Around the age of 30, the body’s collagen production slows down. Collagen plays a big part in the elasticity our skin has. When that production slows down, we tend to see our skin change with the addition of dark spots, larger pores, fine lines and wrinkles.

Battling Bladder Control: Male and Female Incontinence

Normally associated more with females than males, urinary incontinence affects at least 25 million Americans each year. And while 75 percent are female, the issue can affect any person, at any age.

Interesting fact: Incontinence is not a disease, it is always a symptom or cause of something else. There are at least 4 different types of incontinence and a host of causes and issues that can cause bladder leakage.

Alzheimer's Awareness Month: Seven Tips For Caregivers

Did you know 5.7 million Americans are living with Alzheimer's disease? Every 65 seconds, someone in the US develops this disease. It is the most common form of dementia and affects women at almost double the rate of men. Dementia diseases relate to the brain’s ability to regulate memory and cognitive skills. Other forms of dementia include Parkinson’s and Huntington's disease and vascular dementia, dementia with Lewy bodies and mixed dementia.

4 Questions to Ask Your Primary Care Physician When Prescribed New Medication

According the Centers for Disease Control and Prevention, almost 25 percent of new prescriptions are never filled at the pharmacy. Even more staggering is the fact that medication is not taken as prescribed up to 50 percent of the time. Before your primary care physician (PCP) prescribes any medication, we review all medical history, possible allergies and evaluate and treat the cause for your visit.

There are many different reasons a PCP may prescribe new medication:

  • A…

The Power of Vitamin D

You may have heard of the health benefits of vitamin D in the fight against the common cold.

A British investigation published in February 2017 concluded that taking vitamin D supplements can help protect against respiratory infections like colds, bronchitis and pneumonia. The researchers looked at data from 25 clinical trials involving some 11,000 patients from 14 countries and found a significant but modest benefit. These results occurred mostly among those…

The Gift of Heart Health

When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable.

Making heart-healthy choices, knowing your family health history and the risk factors for heart…

The Gift of Heart Health

When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable.

Making heart-healthy choices, knowing your family health history and the risk factors for heart…

The Gift of Heart Health

When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable.

Making heart-healthy choices, knowing your family health history and the risk factors for heart…

strategies-for-the-big-game

The excitement is growing for Super Bowl LII. Before we know it, it will be the kickoff for the Big Game, the must watch commercials, and of course, the anticipated halftime show. It will also be a kickoff to the Big Party with friends and family where we will root for our favorite team.
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