How to Prevent Pain and Improve Productivity When Working From Home

The COVID-19 pandemic and its effects on the global economy forced many people to adapt and start working from home. Inevitably, these changes raised the question of productivity and whether individuals are more efficient in a work-from-home environment or not.

While some may feel more comfortable and less restricted working from home, others can find it challenging to set up an efficient and ergonomic work-from-home environment. Such limitations can even cause neck, back and lumbar pain from poor posture and an improper workspace. Ultimately, productivity starts suffering, and frustration is sure to follow.

Keep reading to find out how to prevent neck pain and boost productivity by creating an ergonomic and efficient workspace.

Back Support        

The lumbar region is usually the weakest link when it comes to working from home. As such, you should opt for an ergonomic chair that offers sufficient back support. Preferably, it should have an adjustable backrest that will fit the natural curve of your spine without causing any muscle tension.

If you feel like your chair doesn’t provide enough back support, you can also use a support pillow.

Sometimes, no matter what you do, you can still experience pain. In this case, you can do back exercises to prevent back pain and discomfort.

Foot Support

Next, your chair should have an adjustable height. Set up the chair height so your feet sit firmly on the ground and your knees form a 90 to 110 degree angle with your hips.

Make sure you avoid tucking your feet below the chair, as this can cause imbalances in your posture and lead to discomfort and pain.

Screen Level

Few people know that an improper screen level can cause neck pain, poor posture and even eye soreness.

Position the top of your monitor around your eye level to avoid moving your neck up and down. Also, make sure you are at least one arm’s length away from the screen to avoid putting too much strain on your eyes.

Keyboard and Mouse Placement

There’s no work-from-home setup without a keyboard and a mouse. The keyboard should be close and directly in front of your body. Your shoulders should be fully relaxed while typing and your elbows should form a 100 to 110 degree angle with your arms.

The mouse should be on your side with your arm sitting firmly on the desk.

Standing Desk

Getting a standing desk is by no means obligatory, but it can significantly elevate your work-from-home environment. While standing, it will be easier for you to maintain a good posture, and you will be putting less strain on your neck, back and lumbar region.

There are also desks with an adjustable height that will enable you to transition from sitting to standing and vice versa.

Take Breaks

Even if you are religiously following all the ergonomic principles and guidelines, you would still need to take breaks from time to time. Humans are not accustomed to sitting for prolonged periods.

Opt for short breaks every twenty to thirty minutes for a glass of water or a quick stretch to boost your blood circulation.

Schedule Your Next Appointment With Us Today!

Opting for back exercises to prevent back pain will not always work. In these cases, you can reach out to chiropractic care and massage therapy that will alleviate pain and ensure your productivity isn’t suffering.

Our clinic at Atlantic Chiropractic provides an individualized holistic approach to clients using research-backed methods and treatments. We also examine each person’s lifestyle to look for the roots of their problems and provide counselling if necessary.



Don’t hesitate to give us a call at (902) 407-6070 or book an appointment online .