Neck pain is one of the most common workplace injuries and it affects millions of people every year. Working from home requires sitting in front of your laptop for long hours. This can result in neck pain and problems like cervical in the long run. You can prevent neck pain by exercising regularly. There are also some tips and tricks that let you prevent neck pain during those long hours of work.
How To Prevent Neck Pain While WFH?
Feet Firmly On The Ground
Keep your feet flat on the floor to perform this position. The feet should be slightly ahead of your knees which are bent at a 90- to 120-degree angle. Use a lumbar support cushion or grab a small throw pillow to alleviate back pain.
Shoulders Relaxed and Natural
Keep your shoulders relaxed, let your upper arms fall normally at your sides and elbows close to your body. Keep your head in line with your body and the middle of your computer monitor should be at eye level.
Hands And Forearms Parallel To The Floor
Ensure keeping your hands and forearms parallel to the floor. The ideal keyboard position is a little below the height of your elbows and sloped slightly away from you. This position allows your upper body to relax. It also keeps circulation from being cut off in your lower arms and hands.
Neck-Free When Talking
Always use earbuds, a headset, or a speakerphone while working. This will prevent your head from tilting while talking on the phone as you will not have to hold it between your neck and shoulder.
Keep Moving
You can still get neck pain while sitting for a long time even if you follow the best position. It is important to keep moving after regular intervals to prevent this pain. You can stretch around, walk for while or bend to keep yourself moving.
Neck pillows also help a lot in reducing neck pain and keeping you comfortable. You can read our guide on neck pillows to learn more about them.
Work From Home Products That Help Maintain Correct Body Posture
Ergonomic Office Chair
It is important to go for a chair that delivers support and keeps you comfortable during those long working hours. Ergonomic chairs support your head, back, and arms. The customer reviews of the Gabrylly Ergonomic Mesh Office Chair show that it offers breathability and adjustability. They also provide proper air circulation to provide extra comfort.
Monitor Stand
A monitor stand lets you raise up the height of your monitor. This way you can achieve a better viewing angle. Premium Laptop PC Monitor Stand’s reviews claim that it comes in a stylish design and is made of durable steel. Keeping your monitor at a raised level will help to reduce neck pain. These stands are compact in size and won’t take up much of your desk space.
Footrest
A footrest is designed to provide support to your feet. They are made of high-quality foam and offer perfect firmness. ErgoFoam Ergonomic Foot Rest Under Desk’s customer reviews say that it helps to ensure your sitting position is upright. Using a footrest will improve your posture. It will also reduce fatigue to your back, feet, legs, and knees, and improve circulation.
Standing Desk
A standing desk comes with an adjustable height and allows you to work even in a standing position. You can switch your position from sitting to standing easily with this desk. Standing desks like Flexispot EC1 Electric Standing DeskΒ come with various height adjustments and offer a spacious work area.
Neck Pillow
A neck pillow is a perfect solution for neck pain. They support your neck and eliminate neck pain by keeping ears, shoulders, and spine in perfect alignment. Neck pillows like Desk Jockey pillows also come with a washable cover that makes them easy to use.
Conclusion
It’s important to take regular breaks from sitting at your desk when you are working from home. Standing up, walking around and stretching can help reduce your risk of neck pain that can result from sitting for extended periods. You can prevent neck pain by using devices like a neck pillow or monitor stand also. Your work will become more productive if you are healthy and not facing all these issues.
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