The ability to wear comfortable clothing, avoid long commutes, and have flexibility in your daily routine are a few of the perks working from home provides. However, spending long hours sitting on the couch, hunched over a keyboard, can cause neck and back pain. To avoid stiffness and achiness, here are chiropractic care tips to try. 

How to Prevent Neck and Back Pain While Working From Home

1. Set Up a Dedicated Workstation

Although the sofa is comfortable for lounging, it's not the ideal spot to get your work done. That's because your body naturally sinks into the cushions, which means your neck and lower back don't have the needed support to prevent tension and pain. 

You should set up an ergonomic workstation in a quiet part of your home. In addition to a desk, invest in a chair with ergonomic features, such as an adjustable seat depth. This way, you can raise or lower the chair to support your thighs. The height should be adjustable, too, so your forearms are aligned with the desk. This will prevent the urge to hunch.

2. Remember to Take Breaks

Whether you work in an office or from home, taking breaks is important. Getting up from your workstation periodically can prevent neck and back pain that would otherwise come from holding the same position for long periods. During your downtime, do stretches to keep your muscles loose and limber. Hamstring stretches, for instance, involve laying on your back and using a long rope or belt to pull each leg up slowly. This will prevent tension in your hamstrings from sitting for long periods, which contributes to spinal misalignment. 

3. Keep Stress at Bay

With approaching deadlines, it's natural to get stressed out from time to time during a workday. Stress can affect both your mental and physical health. When you are stressed, your muscles become tense. The tension can lead to neck pain and back achiness later. Meditation is one stress-management technique to try. The goal is to focus your intention on a positive thought to help your brain and body relax.

For additional advice to prevent neck and back pain while you work, reach out to the professionals at Mid Rivers Chiropractic in Saint Peters, MO. With over 40 years of experience, the orthographic chiropractor provides chiropractic adjustments, acupuncture, ultrasound therapy, and additional services to improve the quality of life of residents throughout the greater St. Charles County area. See how the chiropractor helps ease spinal pain online, and call (636) 279-1400 for an appointment.