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Working from home and experiencing neck or low back pain?

More people have started working from home over the past few weeks as a result of COVID-19.  For many, this can mean leaving your work office in which things have been set up ergonomically, and replacing it with a make-shift work station at home. You may have started to notice increased neck and/or low back pain from sitting for hours in a poor position. You may feel tired at the end of the day. By lunchtime, you may experience headaches. Working from home may prove to be difficult. Why does this happen? Often when we sit at a table or desk that isn’t set up properly, our neck comes forward and our shoulders can become rounded as we start to slouch. This poor posture can result in strained and tight muscles. This can lead to headaches, eye strain, sore neck, shoulders and low back pain.

Here are a few tips to ensure your home work station is set up properly:

  • Try to find a chair that has a low back support.
  • Adjust the height of your chair so that your feet are flat on floor (if you unable to adjust the height of your chair, place a stool under your feet).
  • Bring your hips as far back in the chair as possible and sit as close to your desk. This will avoid slouching.
  • Ensure your shoulders are lowered and brought back. If you are shrugging your shoulders, your desk is too high or your chair is too low.
  • Adjust your monitor so that it is directly in front of you and at eye level.
  Contact Ace Physio to consult a with physiotherapist for your neck or low back pain. Ace Physio is currently offering online appointments which can be booked here.
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