It’s been 16 months since large swaths of the workforce were asked to start working from home. Some may never go back to an office, and others are looking at a modified work week with time split between office and home office.

Even after all this time, we’re still seeing patients with back and neck pain related to their, shall we say, less-than-ideal work-from-home setup. Here are the top things that may still be missing from your home office:

Jazz Up Your Laptop

If you plan to continue working on a laptop, there a couple of simple things you can do to greatly improve your ergonomics. Thin, sleek laptops sit low on your desk, meaning you’re probably looking down to see the screen. This downward incline of the head puts a lot of stress on the spine (see our blog on Tech Neck). A versatile solution is an adjustable laptop stand which could be used in any room, at any height, sitting or standing. We recommend a stand wide enough to fit a USB mouse as well!

Achey Breaky Back

Is your office chair (or couch or dining chair) not cutting it? First of all, if you’re still working from the couch — cut it out! Most couches are built for cushy comfort, not support for many hours per day. Consider investing an ergonomic office chair. Another option is to spruce up your current chair with a back support and ergonomic seat cushion.

Gnawing Pain?

If you’re working on-site part of the week or full time, you may still be required to wear a mask. Masking is a common source of jaw pain, neck pain, and headaches. We did a full blog post on why and how masks can aggravate the delicate muscles around the face. Check your mask fit and ensure you have a well-fitting mask for you, or consider getting some mask accoutrement to make you more comfortable and pain-free.

Gimme a Break!

Lastly, one of the best and most effective ways you can minimize pain while working from home is to take frequent movement breaks! It doesn’t have to be long. Set a timer every 20 minutes for a 30 second break at your desk to stretch your arms overhead, side stretch, roll your neck out and look at something at least 20 feet away. Every couple of hours schedule a longer break to walk a few laps around the house, walk up and down the stairs, or do a few sets of pushups and crunches. The sustained duration of the same body position while you’re at your desk is one of the biggest contributing factors to workplace injury, so every little bit helps!

Talk to our providers for personalized perspective on how to improve your workspace!