Your Chiropractor’s Tips on Preventing Joint and Back Pain at Home

 In chiropractic

Working from home has its challenges, and one of these is ensuring that you have an ergonomic workstation. Since most office work requires you to sit for hours on end, you need to learn how you can support your neck, wrists, and spine in the best way possible. Here are some things you can do to prevent aches and pains when working remotely.


Set your devices at a comfortable height

Reviewing documents or watching a video on your laptop should not cause neck pain. Put your monitor at eye level; use a stack of books or papers to keep it at a reasonable viewing height. If you hunker down on a screen, you will hurt your neck after a few hours. Your desk’s surface should also be at about 64 to 74 centimetres away from the floor.

Similarly, position your keyboard and mouse strategically. Keep your hands and forearms level. Keeping your arm close to your body will prevent you from overextending it as you use the mouse, which leads to compressed nerves or shoulder strain. If unsure, consult a chiropractor and ask them to demonstrate the proper form for you.


Use voice input whenever you can

Plenty of today’s devices make use of voice recognition software. Your phone, laptop, and computer can all be configured to accept questions and phrases for voice search, and you can also enable voice-to-text functionality on your word processor.

Give your fingers, wrists, and arms some rest by alternative between voice and manual typing, especially when you have to prepare long reports. Take breaks every 25 minutes to ensure that you do not tire out your hands or your eyes.


Observe proper posture when sitting

Feet flat on the floor is the best way to ensure that you have proper posture. When your feet dangle, or when you sit cross-legged, you put pressure on certain parts of your shins or thighs which prevents proper blood circulation. This can put you at risk for deep vein thrombosis. 

Get a chair with a gas lift; it will allow you to adjust the height so you can sit properly. Watch the seat depth as well—ideally, it should be 42 centimetres for non-adjustable seats and 47 centimetres for adjustable ones. Seat depth can also affect your posture because a seat that is too deep could lift your feet off the ground and cause them to dangle.


Do not sit or stand for too long

Move around at least once an hour to prevent over-sitting. This will help you physically and give your legs a good stretch. It also gives your brain a break and allows fresh oxygen to circulate in your system. Likewise, it is not good to spend the entire day standing up. It can strain your circulatory system as well. Alternate between these two to ensure that you keep your blood moving and your muscles active. Invest in a sit-stand desk setup to encourage you to vary your working style throughout the day.



Protect yourself by ensuring that you have an ergonomic workstation. An optimized workspace will help you keep backaches and joint pains at bay, ensuring your productivity and wellbeing.

Visit Inside Out Chiropractic for more insights into your health and wellness as you work from home. We are holistic chiropractors in Tulsa, OK committed to natural healing and community health. Get in touch with us today for more information!

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.