The number of employees working from home is steadily increasing. Although working from a home office may seem ideal, it left many accustomed to sitting in impromptu office spaces, lounging on their living room couch, or perching on barstools. Sitting with hunched posture for extended periods can lead to inevitable neck and back pain. Luckily, it is preventable with advice from professional chiropractors.

How Remote Workers Can Preserve Their Spinal Health

1. Do Daily Exercises

Most remote employees are physically inactive for the majority of their workday, leading to cramps and aches after sitting in the same position for the whole day. However, daily exercise and stretching can go a long way in making your body feel better. It's important to make up for the lack of activity by performing daily yoga, such as holding a plank pose, to strengthen your core and deliver fresh blood, oxygen, and nutrients to your muscles. 

2. Move Around Throughout the Day

Spending too much time in a single position causes stiffness and pain. To avoid this predicament, readjust the way you sit and take short breaks every 1-2 hours. Simply standing up to get a drink or snack can stretch your muscles and lessen back and neck pain.

3. Sit Ergonomically

Poor posture can lead to a number of issues, including rounded shoulders, joint pain, and spinal dysfunction. That's why it's important to keep your head, arms, and back in specific positions that promote good posture and cause minimal physical stress. Additionally, you can place your computer monitor at eye level by propping up your screen using sturdy objects or monitor risers. Laptops are harder to position ergonomically, and purchasing an additional mouse and keyboard makes it easier to assume a comfortable stance.

Additionally, it's best for your forearms, wrists, and thighs to be parallel to the floor while you sit in a padded seat for optimal comfort. You can even invest in a chair with a natural curve to its spine or purchase a lumbar pillow for back support. Try not to slouch or perch your feet on the rungs of your chair. If you follow these tips and remain mindful of your posture, you will find reprieve from chronic neck and back pain.

If slouching has left you with chronic neck and back pain, North Pole Chiropractic specializes in adjusting your posture and correcting spine misalignment to better your chiropractic health. Serving North Pole, AK, for over 20 years, this practice offers free consultations for pain relief, injury treatment, posture correction, and spinal and postural screenings. View their list of services for injuries and ailments on their website, or call (907) 488-1885 to make an appointment.