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Since reopening after the initial COVID-19 lockdown, we have seen numerous clients for back and neck pain.  There are many factors accounting for this, however a common culprit is increased hours working from home in a non-optimal setup.  Most people realize their setup is not great the minute you bring it up, but often it gets overlooked as to how serious an impact it can have on your body.  

Issue A: Working from a laptop

It is common to see people using laptops as their primary computer, but we need to remember that laptops were created primarily as a portable computer option. If you are using your computer for hours everyday, I would recommend the following accessories to optimize your set up.  

A separate monitor – Many laptop screens are too small and if you have any trouble with vision, you may find yourself straining your neck forward to see what is on the screen.  This strain is also called a head forward posture (see below), which can contribute to neck, shoulder, and back pain, as well as headaches. 

A laptop stand – If you will not be using a separate monitor, elevating your laptop so that the screen is eye level will help you avoid constantly looking down and decreasing the strain on your neck. 

A separate keyboard and mouse – If you are having your laptop elevated to a proper height for your eyes, it will inevitably be too high for your arms then.  You should have a separate keyboard and mouse where your wrists can be neutral (see below for picture), which is around 20 degrees of extension.  This will help prevent common issues such as carpal tunnel syndrome or other forearm pain.

Issue B – Working on the bed, couch, ground, dining room chair

All these places will not provide the right support for your back and neck, and as much as you try to sit “well” on these surfaces, it is just not possible to maintain a healthy posture for hours on end.  I understand that everyone’s financial situation is different and so I am making a few recommendations based on what your budget will allow. 

An ergonomic chair – Having a high quality chair is an investment.  There is a large upfront cost, but can provide years of use.  Many brands even come with a 10 year warranty.  There are so many options out there and if you can sit in a chair to have it sized for you, that would be the best.  A local company that I recommend is Chairlines. 

A lumbar support – If you cannot invest in a new chair, I would recommend having an external lumbar support that you can add to your chair.  Having a slight curve in your lumbar spine is the optimal position and allows for proper head and neck positioning as well.  One support that we sell in the clinic is the LumbAIRPlus which is an inflatable portable back support.  

A sit to stand desk – This type of desk allows you to change positions so that your muscles don’t get over-fatigued in the same position and can support you in a healthy posture.  I usually recommend my clients to change positions every 2 hours or so.  There are many models out there that allow for additions to be made to your current desk so that you don’t need to buy a whole new desk.  An anti-fatigue mat is also great for when you stand to cushion your feet and take some of the strain off your body.  

Issue C – Not moving!

Working from home during COVID-19 means that our total footprint in a day is often significantly reduced.  There is very little commuting when you go from your bed to your kitchen table or you no longer take that walk down the hall to discuss something with a coworker.  It is common that hours have gone by and you have not left your chair! I would recommend setting a timer or scheduling in movement appointments.  Purposely put this into your calendar so you can plan around it.  Whether you are staying indoors or going outside, a quick 15 minute break to stretch your body and move your muscles can increase your energy, mood, and reduce your pain! 

Many people have put off making these changes, but the reality is that we may be working from home for quite a while longer.  It can take months or even years to undo the impact of poor posture, so I encourage you to start making small changes today to improve your health! 

Jessie Wu, MPT, ConnectTherapy™, Clinical Pilates, CAFCI