Shelby County Chiropractic

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WFH Ergonomics: Advice for People with Lower Back Pain

Only a few businesses were ready when the work from home notice was rolled out. Even before the pandemic, roughly 26 million Americans either worked full- or part-time from home.

As the deadly virus spread, government authorities instructed companies to ask non-essential employees to work remotely. But while working from home may have its perks, it also comes with aches and body pain due to the absence of a comfy workplace setup.

Chiropractors across the US have noticed a dramatic increase in back and neck-related issues among WFH employees. The American Chiropractic Association conducted a Facebook survey in April 2020, which found that 92% of chiropractors reported more instances of neck and back pain & other musculoskeletal problems since the start of the WFH routine.

As the coronavirus situation remains uncertain, here are four useful bits of advice to prevent and get rid of neck and back pain as you work from home.

1.   Start Your Day Right

Whether you have an existing condition or perfect posture and spinal health, inadequate WFH ergonomics will negatively impact your health. Hence, it’s imperative to practice preventive measures to avoid serious repercussions—and the best way to do so is by starting your day with mindful yoga or a workout.


Stretching your hamstrings before sitting down in front of your laptop is an effective method of fostering productivity and focus. Lie down on your back, gently hold up one leg, and bend it while placing your arm on the knee for support. Repeat the process for the other limb and stretch for at least 30 seconds each.


Don’t be fooled by the simplicity of this method. Bending sideways, downwards, and backward may not seem like much, but it helps eliminate muscular discomfort.

2.   Set Up Your Workspace Accordingly

Some quintessential tips for setting up a proper workspace at your home:

  • Your laptop or PC’s screen height should be at level your eyes, so you don’t crane or bend your neck and back while working.
  • Buy a good office chair and avoid sitting on an armchair, recliner, or a sofa.
  • Roll up a towel and put it behind your back for lumbar support.
  • Help your muscles and nerves relax with mindful breathing. Concentrate on your breathing—inhale and bring your navel towards the spine, then exhale.
  • Get sufficient lighting in your workspace.

3.   Perfecting the Posture

Prolonged hours of sitting in front of your laptop lead to back and neck pain. So, pay close attention to your sitting posture. Sitting up straight with an erect spine and knees & ankles aligned prevents muscle fatigue.

Take full advantage of the chair’s lumbar support by entirely placing your back against it. Keep your knees bent at 90 degrees angle, followed by a footrest aid.

4.  Non-Exercising Activity Thermogenesis

NEAT refers to short breaks at regular intervals. It helps you prevent strain by maintaining energy levels in your body. The key is to take frequent intermittent breaks, stretching, making a cup of coffee, or just inhaling fresh air in your balcony.

Get Timely Chiropractic Care in Shelbyville, KY

Back and neck pain can become a medical emergency if ignored long enough. Our experienced chiropractors offer safe chiropractic treatments in Louisville.

We use the activator method, trigger point therapy, decompression therapy, and other advanced techniques for treating back, neck, and arm pain. Learn more about our Kentucky family chiropractic services here or book an appointment right away!