Can Working from Home Harm Your Back?

July 31, 2021

HARVARD TRAINED back PAIN DOCTORS in New jersey

Back Doc in West Orange Gives 4 Tips on How to Avoid Discomfort

Whether you are working from home due to the pandemic or as a permanent choice, it is important that you make the space comfortable and suited for your work activities. For most people, this involves sitting at a desk and working on a computer all day. If this sounds familiar, chances are at the end of the working hours, you find yourself slouching, hunched over your desk, or sitting in unnatural positions.

Many offices are well aware of that, so they provide employees with proper ergonomics to avoid putting too much of a strain on their employees. To prevent damage to the back and back pain, take the time to assess your home and factor in ergonomic aspects when setting up your home office.

If you do not look out for your posture, our Dr George Hanna, a renowned back pain doc in West Orange warns against putting unnecessary stress and pressure on your body, as this might result in the following conditions:

  • Chronic pain
  • Sciatica
  • Neck pain
  • Shoulder pain
  • Carpal tunnel syndrome
  • Hip pain
  • Knee pain
Are you spending too much time in a seated position? Dr Michael Nguyen and Dr George Hanna offer useful tips on avoiding back pain.

If you work from home and begin to experience pain, change your position and workstation. If you continue to have issues it is recommended to see your doctor, a physical therapist, or a back specialist who can help you figure out the cause. But until you decide to seek medical advice, our board-certified back doctors Dr George Hanna and Dr Michael Nguyen are here to provide advice on how to prevent more back discomfort from working at home.

Pick the right working spot

Dr George Hanna: “Because everyone’s living situation is unique, there are multiple options as to where to set up your workstation. The most important thing to keep in mind is that the workspace is at a proper height, your chair offers good support, and you have space to move around.

If you choose to set up your office in the bedroom, make sure it is at a proper desk and you don’t end up working from your bed. When you are sitting in bed, your neck tends to go in a forward-leaning position, putting additional stress on your muscles and spine.

A kitchen table is a good replacement if you don’t have a desk, but kitchen chairs may not be that suited for prolonged sitting. If the kitchen table is too high, consider placing a box under your feet for extra support – they should be touching the ground flat.

From time to time, check that your desk, chair, monitor, and keyboard are within easy reach and at the proper height.”

Don’t neglect ergonomics

Dr Michael Nguyen: “Ergonomics is known as the study of people’s interactions with their work setting. Many of our patients come in with back discomfort despite having the right work furniture because they don’t know there are specific measures and figures that should be considered when creating a successful ergonomic office.

Laptops are mobile and convenient, but they force your body into an unnatural position, to be able to look at the screen and type at the same time. Consider connecting your laptop to an external monitor that can be positioned a little bit higher above your eyesight and 18 inches away from the face. This way, you can keep your elbows at the recommended 90 degrees, strengthening your posture.

The optimum height for a desk should be 28.5 inches, but because some people are taller and some are shorter, the proper height is estimated to be anywhere between 25 and 30 inches.”

Switch between sitting and standing

Dr George Hanna: “In the medical field, a debate is still ongoing as to whether it’s better to work while sitting or standing, with positive and negative arguments to each side. Some studies point out it may be better if we use standing desks, while others show sitting in the correct position is much more beneficial.

Most specialists do, however, agree that being able to alternate between sitting and standing while working is favorable to musculoskeletal health. This prompted many office workers to request adjustable desks, to be able to switch between sitting and standing every few hours.

If you do not want to invest in an adjustable desk, consider placing your current workstation on risers when you feel sitting becomes too uncomfortable. Another option is to elevate just your monitor, to be able to work while standing.

Whether sitting or standing, be sure to keep an eye on your posture. Your shoulders should be parallel to your hips, the lower back should have a natural curvature, and the ears should be parallel to the shoulders. Setting an alarm every hour to remind you to check your posture and alternate positions may be helpful.”

Stretch frequently

Dr Michael Nguyen: “When working from home, it gets easy to move from the desk to the couch and back. This is why it is crucial to make time to exercise. Exercising can help reduce the aches and pains that come with sitting at a desk all day, as well as keep your heart and lungs healthy. Working out can also help avoid overuse injuries that might arise while working at a desk for long periods of time.

You don’t necessarily need to go to the gym or perform difficult routines. 30 minutes of stretching and light exercise can do wonders for one’s back. Ask your doctor to recommend an exercising routine that you can perform at home to strengthen back muscles and stretch your spine.

You can easily come up with a routine by using household items only, so don’t hesitate to get creative.”

If back pain starts becoming an issue, you may need the help of a pain doctor. Dr George Hanna, Dr Michael Nguyen, and their team of Harvard Medical School-trained doctors will use state of the art equipment and assist you in finding proper minimally invasive treatment to alleviate the discomfort and get back to your daily activities. Book an appointment at our West Orange, NJ Pain Center near the Essex Country Club today or at any of our conveniently-placed New Jersey and New York clinics!

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Meet Our Team of Back Pain Specialists

All of our Pain Doctors in New Jersey are Harvard Trained and Board Certified in Pain Management

Dr. George Hanna - Back Pain Treatment Specialist in NJ

Back Pain Doctor Clifton & West Orange NJ

Dr. George Hanna

Dr. Hanna is a Harvard Trained back specialist in New Jersey and New York.  He serves as Medical Director of Pain Management.

Dr. Lombardi - Back pain treatment specialist NJ

Back Pain Doctor Clifton & West Orange NJ

Dr. Laura Lombardi

Dr. Lombardi is a Harvard Trained back pain treatment doctor, currently seeing patients in Clifton and West Orange, New Jersey.

Dr. Shane Volney - Back Pain Doctor NJ

Back Pain Doctor Clifton & West Orange NJ

Dr. Shane Volney

Dr. Volney is a Harvard Trained back treatment doctor seeing patients in the NJ areas of Clifton & West Orange, and in NYC.

Dr M Circle Thumb

Back Pain Doctor Clifton & West Orange NJ

Dr. Michael Nguyen

Dr. Nguyen is Harvard Trained and Board Certified in Pain Management. His pain center accepts major medical insurances and Medicare.

Dr. Hanna

Dr. George Hanna

Dr. Hanna is a Harvard Trained back specialist in New Jersey and New York.  He serves as Medical Director of Pain Management.
Dr. Hanna

Dr. Laura Lombardi

Dr. Lombardi is a Harvard Trained back pain treatment doctor, currently seeing patients in Clifton and West Orange, and Paramus New Jersey.

Dr. Hanna

Dr. Shane Volney

Dr. Volney is a Harvard Trained back treatment doctor seeing patients in the NJ areas of Clifton & West Orange, and in NYC.

Dr. Hanna

Dr. Michael Nguyen

Dr. Nguyen is Harvard Trained and Board Certified in Pain Management. His pain center accepts major medical insurances and Medicare.