Is Working from Home a Pain in Your Neck?

The number of people working from home is rising as more companies offer remote positions. However, the recent rise in remote work has brought with it an unexpected issue: neck pain. Unfortunately, the condition is so common that a name has been coined to describe it. It’s called “tech neck.”

During the early days of the COVID-19 pandemic, many people swiftly acclimated to a remote work environment. As a result, many home offices were set up with whatever was available. And because many home office setups aren’t as ergonomic as traditional office setups, it’s common to start experiencing neck or back pain after working from home for an extended period of time. 

Here at Pain Management Specialists in Rockville and Frederick, Maryland, our team of interventional pain management experts can diagnose the cause of your neck pain and develop a treatment plan to help you get well and stay that way. In this blog, they explain why your office setup may be hurting your neck, and what you can do about it. 

The main cause of tech neck

When the head is in a neutral position, the spine remains aligned, and the weight is distributed evenly. However, when you crane your head forward and down, your muscles have to work harder to keep your head up. Looking down at a laptop or computer monitor while working all day can strain the neck and back muscles, resulting in tech neck.

Getting relief from tech neck

There are things you can do to ease technology-related neck pain. Here are a few tips:

Revamp your home office setup

When it comes to your workspace, it’s important to make sure it’s ergonomic. You can do this by raising your laptop or monitor up to eye level, so that you aren’t tilting your head downward. Some monitors allow you to adjust their height. If yours doesn't, you can purchase a riser.

You should also Invest in a comfortable office chair with lumbar support. Furthermore, make sure that it’s rated for the number of hours you need it for. For example, some chairs are rated for 4-6 hours, while others are rated for eight hours. If you can, try out several office chairs before making your final choice. 

Take frequent breaks

If you sit for the majority of your work time, taking frequent breaks can help your neck and overall health. Researchers are discovering that sitting for long periods of time can be detrimental to overall health. In fact, they believe it can increase a person’s risk of developing hypertension, elevated cholesterol levels, and other conditions.

To make sure you get up every so often, set an alarm on your phone or watch to remind yourself to get up. If you can’t get up, move and stretch for a period. In general, you should aim to have some kind of movement every 30 minutes, even if it’s just standing and stretching your legs. When you can, take a quick walk, as this can help get your blood flowing and relax your body.

Visit a pain expert

If you suffer from neck pain due to working from home, the experts at Pain management specialists can diagnose what’s causing your neck pain and design a plan to help you get relief and restore pain-free living. If left untreated, neck issues can cause chronic pain, headaches, and spine issues.

To get the help you need, book an appointment online or over the phone with Pain Management Specialists today.