COVID 19- Work from home and back & neck pain

May 27, 2020

COVID 19- Work from home and back & neck pain
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Working from home is the new normal with the lockdown extensions and work restrictions. While it does have its perks such as elimination of travel time, flexibility of hours, the comforts of home and more, it also has its drawbacks.

A home is designed for comfort and not for working. It does not have the convenience of an ergonomically designed workstation. This could lead to severe back and neck pain.

The effects of bad posture

Poor posture or hunching over your laptop for long hours will lead to many problems including

  • Upper back pain
  • Lower back pain
  • Shoulder pain
  • Neck pain
  • Misaligned spine
  • Spine curvature
  • Headache and jaw pain from clenching as you lean forward
  • Nerve constriction
  • Circulation problems


How to prevent back, neck and shoulder pain while you work from home

Here are a few tips to ensure your home is work-friendly to avoid back and neck pain.

  • Ensure there is enough knee/foot space at your desk or table
  • Use separate keyboard and mouse and keep them directly in front for easy reach
  • Ensure that your screen is at eye level
  • Use a seat that is of convenient height and has adequate back support
  • Maintain a good relaxed posture and avoid extra pressure on the back of your knees
  • Avoid slouching, leaning or twisting
  • Change position frequently


Things to remember while working from home

  • If any part of your body feels uncomfortable, then your posture is wrong
  • Make a conscious effort to avoid slouching
  • Take breaks every 30 minutes and move around; change position when you return
  • Make sure everything you need is within easy reach
  • Avoid neck strain, move eyes to look up or down your device
  • Never use your shoulder to hold your phone
  • Stretch frequently

Small changes can make a big difference. Just listen to your body and make adjustments accordingly. Get over COVID19 lockdown with your back and neck in prime condition.

Disclaimer: We recommend consulting a Doctor before taking any action based on the above shared information.



Dr. Ashok S. Gavaskar

Dr. Ashok S. Gavaskar

MBBS, MS (Ortho), FRCS (Glasg), FACS

Clinical Lead - Orthopaedics, Head - Joint Replacement Services

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