Niall Marshall-Manifold, chiropractor and director of the Wimbledon Chiropractic & Sports Injury Clinic, explains how to set up your home workspace to avoid neck and back pain
Working from home for long periods without an effective workplace setup can lead to headaches, neck pain, lower back pain and even pain in the wrists.
The solution to the problem lies chiefly in ergonomics, meaning the optimising of equipment and environments to create stress-free working.
Here I’ll explain the art of using your laptop, work surfaces and equipment at home as well as how body positioning can help you to avoid experiencing pain when working from home.
We have designed our dwellings to be homely, unlike most offices, but with this amount of time spent working from home due to coronavirus lockdown, we have to hack our makeshift workstation to make it more “office-like”.
Your office or travel agency wouldn’t normally have a sofa or a coffee table for people to work on, and it wouldn’t have a bed and pillow to work on either. That’s for good reason: because working in these environments long-term isn’t good ergonomics and invites pain.
If you are working from your lounge or your sleep zones when you’re working from home, this will cause the body stress in as little as 30 minutes.
With that said, it is not always possible to avoid these detrimental spaces or zones. If you are in a home share or if your partner has taken the house’s only table to work on, you will have to be inventive. Buying a folding table can cost as little as £30, and is well worth investing in.
Once you’ve moved away from working from a bed or sofa, here are two areas to focus on to avoid back and neck pain.
If you get no remedy from these tips, seek help from a statutory regulated professional specialist such as a chiropractor, osteopath or physiotherapist.
The Wimbledon Chiropractic & Sports Injury Clinic is offering a free voucher for a Sit Screen Analysis and digital report. Click here for more info.