The shift toward remote work doesn’t seem to be slowing down any time soon. According to a Forbes report detailing work-from-home trends, 22% of the U.S. workforce will work remotely in some capacity over the coming year. An increase in remote jobs also means an increase in people who experience work-from-home back pain.
No matter where you take on the workday, you’ll have to take steps to protect your spine and prevent back pain. Get helpful tips from Align Health & Wellness, the best chiropractor in New Jersey.
How Working From Home Exacerbates Back Pain
An Upwork survey shows that 42% of office workers would agree to a pay cut if it grants them the ability to work from home. Remote work does have its advantages, such as saving employees time and money on a commute and increasing their work-life balance. However, there are some work-from-home cons to consider as well, such as:
- Increased distractions
- Feelings of isolation
- Potential inability to disconnect outside business hours
Whether you’re a longtime remote worker or had to unexpectedly switch to a home office setup during the COVID-19 pandemic, you’ve probably finished a long day feeling sore and stiff in your back. This is not an uncommon occurrence. A study published in WORK: A Journal of Prevention, Assessment & Rehabilitation found that 40% of remote workers report pain or discomfort in their upper and lower back, shoulders, neck, and head.
You’ll likely experience work-from-home back pain if you spend the majority of your day slouched over, staring at your computer, or sitting on a couch or chair that offers little support. Stretching at the end of the day provides some relief, but the pain will continue unless you adjust your posture when working. Discover crucial tips for preventing back pain while working from home and implement them right away to start seeing results.
How to Relieve Work-From-Home Back Pain: Tips From a New Jersey Chiropractor
Do you want to avoid stubborn back and neck pain? Chiropractors specialize in the musculoskeletal system and help countless people combat pain and discomfort along their spine. Below is a breakdown of simple strategies from a leading New Jersey chiropractor to alleviate work-from-home back pain.
Establish a Dedicated Office Space
It’s easy for remote workers to plop down on their bed or couch with a laptop and spend the next several hours there. However, creating a personalized office space with a desk and ergonomic chair makes it clear that this is where you’ll be during working hours while your free time is meant for other areas of your home.
You should make your home office comfortable with ergonomic features such as:
- A chair that supports your lower back.
- Chairs that let your feet sit flat on the floor with knees bent at 90 degrees.
- Computer screens that meet your eye’s height.
Stretch and Exercise Regularly
Sitting for prolonged periods, especially with poor posture, can increase the risk of work-from-home back pain. Take short breaks every 30 minutes or so to shake out your arms and legs. You can do light stretches throughout the day to promote blood flow and target core muscles in your back, arms, and legs.
Remember to lead a healthy lifestyle outside of work. Go for walks, play a sport, or train in the gym during your free time. Getting plenty of exercise compensates for several hours that your muscles stay stagnant while working.
Receive Chiropractic Treatment
A qualified chiropractor uses safe, non-invasive techniques to adjust your posture and relieve work-from-home back pain. They will examine your spine for any misalignment issues and check for abnormalities within your musculoskeletal system. The average chiropractic appointment involves a spinal manipulation, also called a chiropractic adjustment.
This involves applying pressure and quickly moving joints to reduce pain and inflammation. A chiropractor will also teach patients the proper way to maintain their posture. Getting regular adjustments and following all of the professional tips a provider gives you can help you combat back pain due to working from home.
Chiropractic care doesn’t just relieve muscle tension but it prevents it from happening due to stress. Adjustments promote the release of positive hormones like cortisol and oxytocin which aid stress levels and help you feel more relaxed. If your job adds a lot of stress to your life, a chiropractic adjustment can regulate your stress level.
Visit the Chiropractor New Jersey Residents Trust – Contact Align Health & Wellness
If you need to see a chiropractor for lower back pain or want to put a stop to work-from-home back pain, Align Health & Wellness is here to help. Our healthcare professionals specialize in chiropractic care as well as physical therapy, acupuncture, and other holistic wellness treatments.
Our doctors accept most insurance plans, including workers’ compensation, no-fault, and PIP (personal injury protection). Same-day appointments may be available. To schedule a consultation, contact our clinic at 609-799-8444 (West Windsor Township location) or 609-259-4991 (Allentown location).
Frequently Asked Questions
We receive a lot of questions regarding chiropractic treatment for back pain. Get answers to some common questions below.
Can Back Pain Get Worse After a Chiropractic Adjustment?
You may experience soreness after a chiropractic adjustment as a result of the bones and soft tissue coming back into alignment. Discomfort will subside with regular chiropractic appointments and posture improvements.
How Often Should You See a Chiropractor for Back Pain?
You should see a chiropractor for treatment one to two times a week, depending on the severity of your pain.
What Are the Signs You Need a Chiropractic Adjustment?
You’ll need a chiropractic adjustment for work-from-home back pain if the pain is persistent, you have poor posture, or you have a limited range of motion in your neck or back. Consult with a qualified chiropractor to undergo an effective treatment plan.
Align Health & Wellness is the area’s premier chiropractor for lower back pain and spine irritation. Schedule an appointment to receive personalized treatment that relieves your symptoms.