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Working From Home: Tips To Protect Your Neck & Back

work from home back pain

More and more people are now required to work from home, but not everyone has a proper home workspace that is set up for optimal comfort and efficiency when working for eight hours a day. It’s important to learn how your workspace should be set up in order to avoid improper posture that may lead to acute back and neck pain or cause long term spine issues. 

How to Set Up Your Workspace

When working from home, the set up of your workspace will set the tone for your working postures and habits. These habits play a large role in either protecting or harming your spine, so it’s important to set it up correctly. While you don’t have to be tied to one spot or position, the area where you spend the most time needs to be set up in a way that will promote good posture and adequate support in order to lessen your likelihood of injury from awkward posture. You should work from desks or tables as much as possible, and avoid sitting on a bed or couch for long periods of time while working.2

If possible, do not work exclusively from a laptop. However, if a laptop is all you have, the best thing to do is place it on a stand or stack of books in order to make sure it’s at the correct level for your eye line.2 Whether you’re working with a laptop or from a separate monitor, your screen should be positioned just below your eye line and between 20-40 inches, about an arm’s length, away from your eyes. The exact distance will depend on the size of the screen. If your screen is small, 20 inches is acceptable, and distance should increase as the size of the screen increases. If you work with dual monitors, they should be placed close to each other and at the same height and distance in order to avoid forcing your eyes to constantly refocus, or having to turn your head too much to look between them.3   

A separate keyboard and mouse will also help you in maintaining proper posture, but they need to be positioned correctly in order to do so. As a rule of thumb, the ASDF row of your keyboard should be at the same height as your elbows, whether you’re working at a sitting or standing workstation.3

Your chair should also have lower back support as well as a seat cushion in order to protect your back. However, if your chair does not have these features built into it, you can simply place a cushion on the seat and a soft, rolled-up towel or blanket to place behind your lower back.2 

When using your phone, you should stick to the speakerphone option or wear a headset, and avoid holding your phone between your neck and shoulder. If you find yourself texting a lot, dictating your messages is best in order to protect your wrists.2

It may also be helpful to maintain both a primary work zone and a secondary work zone. The items you use most often should remain in your primary work zone so that you can access them without twisting or reaching. The primary work zone should be the area close to the front of your body, while the secondary work zone should be within the reach of your outstretched arms.3

Posture

Now you know how your workspace should be set up, but what is the proper posture that you should maintain when you’re working, and do you need to maintain the posture for all eight hours of your workday?

Your sitting posture should be “neutral.” In neutral posture, the neck is straight, shoulders straight down with arms loosely at your sides, elbows are at a right angle, wrists are straight, the lower back is supported, waist and knees are at 90° angles, and feet should be resting either flat on the floor or on a footrest if they can’t reach the floor. The purpose of a footrest is to maintain your knees and waist at a right angle while keeping your feet properly supported. You should change your position if you begin to feel fatigued.3 This can be done properly by alternating between sitting and standing or taking a movement break.

The best chair for your workspace will be one that is able to be adjusted. Chairs that can’t be adjusted tend to lead to poor posture, increasing your potential for discomfort or injury. It also increases the likelihood of static muscle loading. Static muscle loading is when one position is held for an extended length of time without adequate support.3

Stretches for Movement Breaks

Taking frequent movement breaks while working is important for preventing the buildup of tension, which can lead to pain and discomfort. There are a number of apps and extensions that can be used to time or schedule out your breaks. These include Stand Up! The Work Break Timer which can be downloaded from Apple’s app store, and some Google Chrome options include Break Timer and Micro Breaks.2

When taking movement breaks, they should last between 5-10 minutes and should be taken when you feel tension beginning to build up. You should stretch slowly and without bouncing. You should also begin each stretch with an easy stretch, and only stretch up to a point where you feel a slight stretch. The easy stretch should be held for 5-20 seconds. While holding the easy stretch, you should feel the tension diminish. If it doesn’t, slowly move into a more comfortable stretch. This easy stretch will prepare your tissues for the developmental stretch.1 

After holding the easy stretch, ease into the stretch until you once again feel mild tension. This stretch with tension is the developmental stretch and should be held for 10-15 seconds. Tension should either decrease or remain the same. If the stretch becomes painful, this means that you’re overstretching.1 These steps should be followed for each of the following stretches.

  • Stretch 1
    • Separate and straighten your fingers until tension is felt. Hold this for 10 seconds, then relax and bend your fingers at the knuckles, holding this position for 10 seconds as well.1
  • Stretch 2 – Shoulder Shrug
    • Raise the top of your shoulders to your ears until you feel slight tension in your neck and shoulders. Hold this position for 3-5 seconds, then relax your shoulders into their normal position. Do this 2-3 times whenever you feel tightness in your neck and shoulders.1
  • Stretch 3
    • Interlace your fingers and place them behind your head, keeping your elbows straight out at the sides with your upper body properly aligned. Pull your shoulder blades toward each other to create tension throughout your upper back and shoulder blades. Hold this position for 8-10 seconds and relax. Do this when your shoulders and upper back are tense.1
  • Stretch 4
    • Begin with your head in a comfortable, aligned positon. Slowly tilt your head to the left to stretch the muscles on that side of your neck. Hold it for 10-20 seconds, then tilt your head to the right and stretch for 10-20 seconds again. Do this stretch 2-3 times on each side.1
  • Stretch 5
    • While sitting in a stable, aligned position, turn your chin toward your left side to create a stretch on the right side of your neck, holding it for 10-20 seconds. Stretch each side twice.1
  • Stretch 6
    • Gently tilt your head forward to stretch the back of your neck and hold it for 5-10 seconds. Repeat this 3-5 times, avoiding overstretching.1
  • Stretch 7
    • Hold your left arm right above your elbow with your right hand. Then gently pull your elbow toward the opposite shoulder as you look over your left shoulder. Hold this stretch for 15-20 seconds on both sides.1
  • Stretch 8
    • Interlock your fingers, then put your arms straight out in front of you. Your palms should be facing away from you. This stretch will be felt in your arms and throughout the upper part of your shoulder blades. Hold this for 10-15 seconds, and do it at least two times.1
  • Stretch 9
    • Interlock your fingers, turning your palms up above head as you straighten out your arms. Elongate your arms, feeling a stretch through your arms and the upper sides of your ribcage. Hold this for 10-20 seconds and repeat 3 times.1
  • Stretch 10
    • Hold your left elbow with your right hand, then gently pull your elbow behind your head until a mild tension is felt in your shoulder or triceps. Hold this for 30 seconds on both sides.1

Unfortunately, while these tips can help prevent back and neck pain and spine damage, once a spinal disc is damaged it can’t be reversed. If you have been living with debilitating back pain that is affecting your lifestyle, it may be time to apply for the Discseel® Procedure to find out if it’s right for you.

  1. Computer and Desk Stretches. (n.d.). Retrieved April 28, 2020, from https://ehs.ucsc.edu/programs/ergo/stretch.html 
  2. Ergonomic Tips for Working at Home. (n.d.). Retrieved April 28, 2020, from https://uhs.berkeley.edu/sites/default/files/ergonomics_tips_for_working_at_home.pdf
  3. Subramanian, A., Miller, B. F., & Fernandez, J. (2020, April 1). Ergonomics Recommendations For Remote Work. Retrieved April 28, 2020, From Https://Www.Ehstoday.Com/Health/Article/21127667/Ergonomics-Recommendations-For-Remote-Work

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Matthias H. Wiederholz, M.D.

  • 4126 Southwest Freeway Suite# 1300 Houston, TX 770275
  • (346) 217-1111
  • 903 US-202 Ste A Raritan, NJ 08869
  • (908) 751-0980

Founding Partner, Triple Board Certified – Physical Medicine & Rehabilitation; Sports Medicine; Anti-Aging, Regenerative & Functional Medicine

Dr. Matthias H. Wiederholz is cofounder of Performance Spine & Sports Medicine, LLC. He is a fellowship-trained interventional pain physician whose clinical interests include: Interventional Pain Management, Sports Medicine, Musculoskeletal Medicine, Minimally-Invasive Spine Surgery, Non-Surgical Orthopedics, and Anti-Aging / Functional Medicine.

He received his specialty training in Physical Medicine and Rehabilitation at Baylor College of Medicine in Houston, Texas where he served as chief resident. He completed fellowship training in Interventional Pain Management in Marietta, Georgia. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine. He also received advanced fellowship training through the American Academy of Anti-Aging Medicine and is board-certified in Anti-Aging, Regenerative & Functional Medicine.

Dr. Wiederholz performs a myriad of interventional pain procedures including, but not limited to the following: epidural steroid injections, facet joint injections, radiofrequency ablation, sacroiliac joint injections, discography, percutaneous disc decompression, epidural lysis of adhesions spinal cord stimulator implants, and minimally-invasive discectomies. Endoscopic spine surgery is a very unique and valuable tool in his armamentarium and makes Dr. Wiederholz one of the most specialized physicians in the field of Pain Medicine.

Dr. Wiederholz uses musculoskeletal ultrasound in the diagnosis of musculoskeletal injuries. He incorporates ultrasound for precise injection therapy including cortisone injections, prolotherapy, and PRP (platelet rich plasma). This technology is also utilized to perform the Tenex procedure, a percutaneous procedure for treating chronic tendon pain (tennis elbow, rotator cuff, plantar fasciitis, etc).

Dr. Wiederholz is the fellowship director for the sports and spine fellowship at Performance Spine & Sports Medicine. Dr. Wiederholz holds an affiliation with Capital Health System and JFK Johnson Rehabilitation Institute.

Being advanced fellowship trained in Anti-Aging, Regenerative & Functional Medicine means that Dr. Wiederholz has the most advanced training in Anti-Aging Medicine available. He is a leading expert in Bio-Identical Hormone Restoration and helps patients achieve wellness through nutrition, lifestyle, and hormone therapies.

Kevin Pauza, M.D. - Texas Spine and Joint Hospital

Prior to attending Penn State University, Dr. Pauza earned his undergraduate degree from Lehigh University, and furthered his training with a Surgical and Medical Internship at Columbia University College of Physicians and Surgeons. He continued his specialty training at the University of Pennsylvania, followed by an Interventional Spine Fellowship. In addition to his research, philanthropic, and clinical endeavors, Dr. Pauza remains a motivated educator. He established a Spine Fellowship program and continues training physicians from around the world. He heads international committees responsible for establishing standards and educating surgical and non-surgical physicians.

  • 801 Turtle Creek Dr., Tyler, Texas 75701
  • 903-593-2222

SPECIALTY

  • Disc Biologics
  • Interventional Spine

EDUCATION & DEGREES

  • Fellowship: Interventional Spine, University of Pennsylvania
  • Residency: PM&R, University of Pennsylvania
  • Internship: Surgery & Medicine, Columbia University College of Physicians and Surgeons
  • Medical Doctorate: Pennsylvania State University College of Medicine
  • Bachelor of Arts: Biology, Lehigh University
  • Bachelor of Arts: Psychology, Lehigh University

CERTIFICATIONS & LICENSES

  • Texas State Medical and Surgical License
  • New York State Medical and Surgical License
  • Florida State Medical and Surgical License

HONORS

  • Lehigh University Four-year Academic Scholarship
  • Magna Cum Laude, Lehigh University
  • Lehigh University President’s Award
  • Lehigh University Tower Society
  • Distinguished Alumnus, Penn State University (selected from 500,000 Penn State alumni)
  • North American Spine Society, Outstanding Paper of the Year, 2003
  • President-Elect, International Spine Intervention Society
  • Founding Partner, Texas Spine and Joint Hospital
  • Commencement Speaker: Penn State University College of Medicine
  • Advisory Board, AMA
    Keynote Speaker, Harvard Pain Center Commencement
  • Founding Chairman, Standards Committee, International Spine Intervention Society
  • Chairman, Spine Committee, Amercian Academy of Physical Medicine & Rehabilitation
  • Appointed Spine Advisor, Japanese Prime Minister
  • Appointed Spine Advisor, Allied Royal Families

EXPERIENCE

  • Founding Partner & Principal, Texas Spine & Joint Hospital

Wendi Lundquist, D.O. - Active Life Physical Medicine & Pain Center

Dr. Lundquist is the Medical Director and founder of Active Life Physical Medicine & Pain Center, Innovative Surgery Center, and Regena Spa. She is dual board certified in Physical Medicine and Rehabilitation along with Pain Management and a diplomat with the American Board of Pain Medicine. She completed her training at Loyola University in Chicago, Illinois in July of 2005. During her time there, she served as Chief Resident and was involved in several research projects. Prior to, she completed medical school at Midwestern University at the Arizona College of Osteopathic Medicine campus in Glendale, Arizona and internship at Doctors Hospital in Massillon, Ohio. She also has a Bachelor of Science in Biology and minor in Chemistry from the University of New Mexico in Albuquerque. She has a special interest in sports medicine, pain and spine. With 17 years experience, she has great enthusiasm towards regenerative medicine.

  • 13575 W. Indian School Road, Litchfield Park, AZ 85340
  • 623-535-9777

Maxim Moradian, M.D. - Interventional Spine Care & Orthopedic Regenerative Experts

Dr. Moradian is triple-board certified in Physical Medicine and Rehabilitation (PM&R), Sports Medicine and Pain Management. Dr. Moradian’s clinical practice is devoted to the comprehensive care of spine, joint, muscle, tendon, ligament, and peripheral nerve disorders. He is proficient in performing advanced, minimally-invasive procedures under fluoroscopic and/or ultrasound guidance in the entire spine. Dr. Moradian performs electrodiagnostic testing (EMG/NCS) for the accurate diagnosis of muscle and/or nerve disorders. He has a special interest in regenerative medicine, sports concussions, neuromuscular ultrasound, medical education, and clinical research. His true passion is to treat his patients like his family and friends.

  • 51 N. 5th Ave, Suite 301., Arcadia, California 91006
  • 626-460-1096

Haley Burke, M.D. - Mile High Sports and Rehab

Dr. Burke is board-certified in both Interventional Pain Management and Neurology and has completed an accredited Pain Fellowship with the Department of Anesthesiology at MD Anderson Cancer Center, one of the nation’s most prestigious hospitals. Dr. Burke completed her residency in Neurology at the University of Colorado, where she received the department’s ‘Excellence in Teaching’ award during her year as Chief Resident. Her Doctor of Medicine degree was completed at the University of Texas Health Science Center, where she was elected to the ‘Gold Humanism Honor Society.’

  • 2490 W. 26th Ave. Suite A-10., Denver, Colorado 80211
  • 303-331-6744

Desmond Hussey, M.D. - NASA Neuroscience and Spine Associates. P.L

Dr. Hussey earned his undergraduate degree from Dartmouth College, and proceeded to earn his Medical Degree from The University of Miami School of Medicine. He then attended Northwestern University Internal Medicine Program, followed by a Neurology Residency Program at Emory University. Dr. Hussey continued his specialty training at John Hopkins University pain clinic. A member of The Spinal Injection Society and The American Academy of Neurology and Psychiatry.

  • 130 Tamiami Trail North, Ste. 250., Naples, Florida 34102
  • 239-631-7150

Dmitry Buyanov, M.D. - IV Infusion Treatment Center

Dr. Buyanov is originally from Kiev, Ukraine. He received his training in Anesthesiology and his Interventional Pain Management Post-Doctoral at Penn State Medical Center, PA. Dr. Buyanov moved to San Antonio in 2003 at which time he was part of a multi-specialty group before he founded Premier Pain Consultants in 2004. His practice has over 5000 active patients in his practice. Dr. Buyanov treats his patients in a cost-effective manner although giving them the best care with interventional pain treatments/procedure to help each patient improve their quality of life. Dr. Buyanov strongly believes in an individualized and multidisciplinary approach to pain management, he believes in the Buddhist saying: “pain is inevitable but suffering is optional”. He works closely with the area internists, physical therapists, chiropractors, psychiatrists, neurologists, and spine surgeons to insure that each patient has the most optimal individualized treatment plan. Dr. Buyanov enjoys spending his spare time with his children.

  • 831 Coral Ridge Drive, Coral Springs, Florida 33071
  • 2102989004

Mark Reecer, M.D. - Fort Wayne Physical Medicine

Dr. Mark Reecer is board certified in Physical Medicine & Rehabilitation and Pain Management. He has over 20 years of work comp experience, and he routinely provides Independent Medical Examinations (IMEs) for the Indiana Workers’ Compensation Board. Dr. Reecer has lectured extensively and has authored multiple publications that promote his specialty and the use of treatment modalities to eliminate pain, improve function and avoid surgery.

  • 5750 Coventry Lane, Suite 101, Fort Wayne, Indiana 46804
  • 260-436-9337

Travis Foxx, M.D. - Premier Anesthesiology & Pain

  • 6500 W.143rd St., Overland Park, Kansas 66223
  • 913-626-4633

Janet Pearl, M.D. - The Boston Stem Cell Center

Dr. Janet Pearl has been in practice since 1999 and is the Medical Director of The Boston Stem Cell Center. She is also the Medical Director of  Complete Spine and Pain Care  an interventional integrated Pain Management practice, both located in Framingham, Massachusetts. Dr. Pearl is Triple Board Certified in Regenerative Medicine, Pain Medicine and Anesthesiology and has over 20 years experience in doing these procedures.

Previously, Dr. Pearl was the Co-Director of the Pain Management Center at St. Elizabeth’s Medical Center, where she was also the Director of the Pain Management Fellowship program.

After graduating from Harvard College with an A.B. in Applied Mathematics with Economics, Dr. Pearl received a M.Sc. in Health Planning and Financing at the London School of Hygiene and Tropical Medicine. She then received her M.D. from the Columbia College of Physicians and Surgeons, where she represented the Medical School as a senator in the Columbia University Senate.

Watch Dr Pearl give an introduction to The Boston Stem Cell Center

Dr. Pearl completed her internship in Internal Medicine at New England Deaconess Hospital, her residency in Anesthesiology at the Massachusetts General Hospital, and her fellowship in Pain Management at the Brigham and Women’s Hospital. Dr. Pearl was the first resident ever to serve on the Accreditation Council for Graduate Medical Education (ACGME)’s Residency Review Committee for Anesthesiology. She is a Joseph Collins Scholar and a Rotary Scholar and was awarded the AMA/Glaxo Welcome and AMA/Burroughs Welcome Resident Leadership Awards.

From 2004 to 2010, Dr. Pearl served on the University of Massachusetts Board of Trustees. While there she chaired the Committee on Science, Technology and Research, was a member of the Committee on Academic and Student Affairs and the Governance Committee and also served as Vice Chair of the Advancement Committee, and as a member of the Committee on Athletics.

Dr. Pearl is Board Certified in Regenerative Medicine, Pain Medicine and Anesthesiology with the American Board of Regenerative Medicine and the American Board of Anesthesiologists.

  • 600 Worcester Rd, Ste 301, Boston, Massachusetts 01702
  • 508-231-2700

Memberships:

  • The American Pain Society;
  • The Massachusetts Medical Society;
  • The Massachusetts Society of Anesthesiologists;
  • The Massachusetts Society of Interventional Pain Physicians;
  • The American Society of Anesthesiologists;
  • The American Society of International Pain Physicians;
  • The American Institute of Ultrasound in Medicine; and,
  • The American Board of Regenerative Medicine.

PUBLIC SERVICE:

  • Member, Massachusetts Department of Industrial Accidents, Health Care Services Board 
  • Member of the Association of Harvard College Class Secretaries and Treasurers
  • Past Member of the Board of Directors of the Harvard Alumni Association
  • Former Member of the Board of Trustees University of Massachusetts. (10/2010 – 10/2014) 

Kevin Pauza, M.D. - Regenerative Sportscare Institute

  • 62 E 88th Street, New York, New York 10128
  • 646-870-7997

SPECIALTY

  • Disc Biologics
  • Interventional Spine

EDUCATION & DEGREES

  • Fellowship: Interventional Spine, University of Pennsylvania
  • Residency: PM&R, University of Pennsylvania
  • Internship: Surgery & Medicine, Columbia University College of Physicians and Surgeons
  • Medical Doctorate: Pennsylvania State University College of Medicine
  • Bachelor of Arts: Biology, Lehigh University
  • Bachelor of Arts: Psychology, Lehigh University

CERTIFICATIONS & LICENSES

  • Texas State Medical and Surgical License
  • New York State Medical and Surgical License
  • Florida State Medical and Surgical License

HONORS

  • Lehigh University Four-year Academic Scholarship
  • Magna Cum Laude, Lehigh University
  • Lehigh University President’s Award
  • Lehigh University Tower Society
  • Distinguished Alumnus, Penn State University (selected from 500,000 Penn State alumni)
  • North American Spine Society, Outstanding Paper of the Year, 2003
  • President-Elect, International Spine Intervention Society
  • Founding Partner, Texas Spine and Joint Hospital
  • Commencement Speaker: Penn State University College of Medicine
  • Advisory Board, AMA
    Keynote Speaker, Harvard Pain Center Commencement
  • Founding Chairman, Standards Committee, International Spine Intervention Society
  • Chairman, Spine Committee, Amercian Academy of Physical Medicine & Rehabilitation
  • Appointed Spine Advisor, Japanese Prime Minister
  • Appointed Spine Advisor, Allied Royal Families

EXPERIENCE

  • Founding Partner & Principal, Texas Spine & Joint Hospital

Gregory Lutz, M.D. - Regenerative Sportscare Institute

Dr. Gregory Lutz is the Founder and Medical Director of the Regenerative SportsCare Institute (RSI). In addition, he currently serves as Physiatrist-In-Chief Emeritus at Hospital for Special Surgery (HSS) and a Professor of Clinical Rehabilitation Medicine at Weill Medical College of Cornell University. Dr. Lutz is one of the world’s leading experts in the field of regenerative interventional orthopedic medicine, appearing annually on Castle Connolly’s and New York Magazine’s “Top Doctors” lists.

  • 62 E 88th Street, New York, New York 10128
  • 6468707997

Thierry Bonnabesse, M.D. - Champlain Spine and Pain Management

  • 294 Tom Miller Rd, Plattsburgh, New York 12901
  • 518-324-7246 Ext 127

Boris Terebuh, M.D. - Regenerative Spine & Joint Center

Boris Terebuh, MD specializes in providing personalized nonsurgical solutions for spine problems that interfere with the function patients desire and the independence they deserve. Dr. Terebuh completed his Physical Medicine & Rehabilitation residency training at The Ohio State University in 1997 and has been in solo practice in Ohio since 2001 because he is committed to providing accessible, individualized and attentive care to his patients. His regenerative approach to solving spine problems enhances the body’s natural ability to heal itself. His guiding principle is integrity – doing what is right for patients in a conscientious manner with the motivation of helping them become fully functional, independent and satisfied. Dr. Terebuh is a very unique Medical Doctor because he has earned seven Board Certifications in the field of musculoskeletal medicine and nonsurgical spine care. Boris Terebuh, MD is delighted to be a Discseel® provider because this revolutionary new technology aligns perfectly with his preferred regenerative treatment approach and patient care philosophy. Dr. Terebuh is also grateful to Discseel® developer, Kevin Pauza, MD, for all the years of diligent and meticulous research to create this innovative, paradigm-shifting intervention, which will certainly spare countless individuals the prospect of avoidable spine surgical procedures.

  • 6860 Perimeter Drive, Suite A., Dublin, Ohio 43016
  • 614-689-0466

Brandon Tolman, D.O. - Integrity Center for Regenerative Medicine

  • 5114 Old Hickory Blvd. Suite 201B, Nashville, Tennessee 37076
  • 615-846-9969

Yasuyuki Nonaka, M.D. - ILC International Lumbago Clinic

  • 1-1-35 Nishiawaji, Higashiyodogawa-ku, Ōsaka-shi, Ōsaka-fu 533-0031
  • +81-6-6210-1905

Request a Free Discseel® Evaluation

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Michael Wolff, M.D. - Southwest Spine & Sports

  • 9913 N 95th St., Scottsdale, Arizona 85258
  • 480-766-8255