Remote work has its perks, but just like any job, it isn’t for everyone. Some prefer the one-on-one connections with others in a shared space, while others just find a quiet office preferable to the many potential distractions back home. Unfortunately for some employees, working from home would be pleasant if not for an inconvenient, often chronic, nuisance: back pain.
Pain in the upper back, neck, and shoulder area is often associated with Upper Cross Syndrome. Sitting may also trigger sciatic-like pain that can travel down the back of the leg. Another common type of back pain is Lower Cross Syndrome. This syndrome derives from tight hip flexor muscles and weak gluteal muscles, creating tension and pain in the low back.
Any of these conditions can quickly bring an otherwise productive workday to a grinding halt.
How Remote Work Can Lead To Back Pain
Poor posture and a bad workstation setup are two of the main contributors to work-related back pain.
Posture Problems
If your desk is too high or too low, you may find yourself slouching or sitting hunched over. Both positions can strain the upper back and shoulder muscles while weakening the chest muscles. Prolonged poor posture can also trigger tension headaches. Learning to maintain proper posture throughout the workday can help prevent these problems.
Workstation Woes
Chairs without proper cushioning can put pressure on the low back and hips. You may start shifting your weight from one side to another to try alleviating the pressure. Sitting tilted like this for too long can lead to muscle imbalances in the hips and put undue stress on the low back. It’s important to find a chair with enough cushion and support so you can comfortably sit with your spine in a neutral position and both feet flat on the ground.
At-Home Back Pain Prevention Tips
If back pain continues to pull you away from work despite improving your office setup, here are a few other exercises and tips you can try to help alleviate stress on the spine:
- Take frequent breaks to get up, walk around, and stretch.
- Be conscientious of your posture.
- Position your desk so that your computer monitor is roughly at eye level and your elbows are bent no more than 90 degrees.
- Use an adjustable standing desk.
- If you feel tension building up during the day, practice a few stretches and exercises to help reduce muscle tension.
Watch the video below for specific stretches that can help relieve pain from posture fatigue.
Make Work-From-Home Work For Your Team
Want to help your team stay pain free? Consider partnering with Airrosti. Our goal is to fix pain fast (typically within 3 visits, based on patient-reported outcomes), and provide educational resources to help stop pain from interfering with the workday.
Airrosti offers both in-clinic and virtual care options for patients experiencing musculoskeletal pain or injuries. We also offer our employer partners a robust, fully customized, strategic employee communication and engagement plan dedicated to injury prevention and education at no cost.
We want to ensure your team has access to the best and most effective musculoskeletal care available, reducing claims costs and holding patient care to a higher standard. Connect with us today at www.airrosti.com/corporate-partnerships to get started!
