Eliminating Neck Pain and Headaches when Working From Home (Working From Home Tips series 2/4)

Preventing Neck Pain and Headaches when Working From Home

If you live in Basingstoke, then there is a high probability that you are currently working from home. After all, half of the workers in the south-east are now working remotely. If you’re also among the 45% of Brits who report that sitting still for long periods is a trigger for their neck pain, then you might be struggling a little at the moment.

Neck pain can be intensely frustrating, especially if it comes along with headaches. However, there are steps you can take to manage your pain and reduce the frequency of flare-ups whilst at home. Of course, you are more than welcome to visit us too: We are highly trained to help both neck pain and headaches arising from the neck.

Eliminating Neck Pain and Headaches when Working From Home

Introducing the Connective Chiropractic Working From Home Blog Series

This is the second of 4 blogs in our Working From Home blog series. In this blog we focus in on Neck pain and Headaches. Our last blog post focussed in on back pain. In our next blog posts in the series we focus in on nutrition and mental health considerations relating to working out of the office.

Review Your Desk Setup

Many of us went from working at the office to working in our homes with little to no notice. The chances are that you quickly found a solution for working at home. If you didn’t take the time to optimise your setup, then you might be working in a position that is making your problem worse. It’s worth taking the time to review your setup.

Adjust the height of your chair so that your feet are flat on the floor. If you can’t change the seat’s height, you could use a footstool/footrest to get this right. 

Your screen should be at eye level. You may need to raise it to achieve this. Monitor stands are a good option for this. Otherwise, a stack of books can be a good option as well. Your monitor should also be about an arm’s length away from you. This positioning will reduce the strain on your neck during your workday. 

Your keyboard should be straight ahead of you and positioned so that your forearms and wrists are parallel to the ground. Keep your mouse close so your elbow stays close to your body while you’re using it. 

Manage Your Screen Time

Spending a lot of time looking at a screen can exacerbate both headaches and neck pain. You often find yourself hunched over looking at the screen, and the harsh light can be the cause of headaches. It can be tough to limit your time looking at a screen when working remotely, but it’s essential to try and do what you can. Even something as small as shaking your arms out or walking around your desk can help to break postural habits: It doesn’t have to be much to make a difference. 

If you spend a lot of time on calls, why not get a headset, turn off your camera and sit/stand away from your screen. When you’re not working, be more strict about your screen time. Maybe try to find an offline activity that you can pursue instead. 

Find out more about reducing screen time and other headache relief tips here.

TIPS TO HELP YOUR NECK PAIN AND HEADACHES

Get Some Fresh Air

Being cooped up in your home all day can cause a lot of tension to build up. This tension is going to exacerbate any muscle pain and can also be the cause of headaches. To try and relieve some of your stress, it’s worth trying to get outside every day. It is good for both physical and mental health.

Just going for a short walk in the fresh air can do wonders for your mood and your muscles. It may even give you a chance to top up on much-needed vitamin D if the sun is out!

Headache Relief In Basingstoke

If you find that you are struggling to manage your pain, or want relief from headaches, Connective Chiropractic in Basingstoke is here to help. We are able to treat patients throughout lockdown periods. Our facilities are Covid safe, and our expert Chiropractor is ready to help with a range of concerns such as headaches, neck pain and back discomfort. Book your consultation today online, or give us a call. 

Click here for the next working from home tips blog

Optimising nutrition when working from home

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