Back to Top Skip to main content

For some, working from home brings neck and back pain

Chiropractor adjusting another man's back Jason Wheeler, 559th Medical Squadron physical therapist, attends to his duties at the Joint Base San Antonio-Randolph Physical Therapy Clinic. Neck and upper back pain are common complaints for teleworkers whose home office conditions are less than ideal.

Recommended Content:

Coronavirus | Public Health

JOINT BASE SAN ANTONIO-RANDOLPH, Texas -- “There’s no place like home” may be an appropriate sentiment for people who favor working from the comfort of home during the novel coronavirus pandemic. However, it doesn’t ring true for those teleworkers who are feeling more pain than comfort because their home office leaves much to be desired.

“I would have to say the most common complaint of teleworkers is neck and upper back pain between the shoulder blades,” said Jason Wheeler, 559th Medical Squadron physical therapist.

Wheeler has seen his share of what he called “interesting” home setups for teleworkers. 

“I had someone who has been sitting in a beach lounger with a laptop on their lap, someone sitting on their floor with the laptop on a coffee table and a lot of people using kitchen counters or dining room tables without proper chairs for the task,” he said.

Even his own home office is less than ideal, Wheeler admitted.

“I am using a home office with a desk and office chair, but it is set for my wife’s height, so the desk appears way too tall for me, which is causing headaches and low back pain if I don’t adjust a few things,” he said. “I do this for a living and still catch myself in compromising positions from what I recommend to patients.”

Wheeler’s template for an ideal home setup is something as close to a good office setup as possible.

“The problem is that any office furniture, whether it’s at home or on base, is usually made as a one-size-fits-all design, and while most are adjustable, it just doesn’t fit certain body types and heights,” he said. “The ideal setup actually should be set for the individual so their body is supported to avoid poor posture for prolonged times.”

Wheeler recommends people raise their armrest so their shoulders feel slightly shrugged up to the ceiling in a relaxed position, sit with their hips slightly above their knees, and avoid a forward head position.

“An ideal chair would generally be as adjustable as possible, with a locking back, adjustable armrests in all directions, not just up and down, and adjustable height,” he said. “I also recommend that some people place a phone book or small stool at their feet so they can alter their foot position while they are sitting.”

In addition to using ergonomically sound furniture, desk workers can keep physical problems at bay by engaging in posture exercises throughout the workday, Wheeler said. These include exercises such as back extensions, chin tucks and shoulder shrugs – all recommended in a handout produced for last year’s 59th Medical Wing Health Rally at Joint Base San Antonio-Randolph.

Taking breaks is one of the most important things someone with a desk job can do, whether at home or the office, Wheeler said.

“Breaks don’t have to be a complete stoppage of work; they can be having a standing desk and switching positions two to three times an hour, and they can also be five repetitions of a simple exercise that can be done hourly,” he said. “I try to set a timer on my phone for 15 minutes after my last patient of the morning and afternoon, when I am stuck on my computer typing notes. Otherwise, I end up in poor posture with headaches and shoulder pain.”

Exercises and taking breaks help office workers avoid prolonged positions, which are not ideal for the body, Wheeler said.

“Sitting is one of the worst prolonged positions for many reasons,” he said. “In sitting, a lot of underlying issues that aren’t painful when standing or working out can become problematic and spread to other aspects of life. The hips are usually flexed close to end range, which compresses a lot of structures, and the shoulders round forward when we slouch, which causes the head to protrude forward. Add a computer monitor and office chair with a soft back to the mix and all of this tends to be made much worse.” 

One of the problems with prolonged sitting is that one’s posture gets worse over time due to weakness and flexibility issues, Wheeler said.

“I tell my patients that if they want to see perfect sitting posture, then they should go by pediatrics to see 3-year-olds who haven’t been in a classroom yet,” he said.

Although teleworking can take a greater toll on the body due to inadequate home office conditions, Wheeler sees one benefit.

“If anything, people with a chronic issue now have time to finish up their work and then book some appointments to take care of things,” he said. “One positive from all of this is that I am seeing service members actually taking time to take care of themselves now, instead of waiting until just before a fitness test is due or they retire.”

Disclaimer: Re-published content may be edited for length and clarity.  Read original post.

You also may be interested in...

Cardiovascular providers counter pandemic-induced sedentary lifestyle

Article
2/26/2021
Military health personnel sticking an IV in a patient's arm

COVID-19 fears likely affecting cardiovascular care but not at military medical treatment facilities.

Recommended Content:

Coronavirus | Heart Health | Medical and Dental Preventive Care Fitness | February Toolkit | Preventing Heart Disease

Secretary of Defense Video to the Force on COVID-19 Vaccinations

Video
2/24/2021
Image of soldier looking through COVID vaccine information laid out on a table

The Secretary of Defense addressed the entire workforce to encourage informed decision-making with regards to coronavirus-19 vaccination.

Recommended Content:

COVID-19 Vaccine Toolkit | COVID-19 Toolkit | Coronavirus | COVID-19 Vaccine Efforts

Trained military personnel ready to help with COVID-19 vaccinations

Article
2/23/2021
Military health personnel wearing a mask giving the COVID-19 vaccine to a man who is also wearing a face mask

Military prepped and ready to help with civilian COVID-19 mass vaccinations

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | Immunizations

DOD participates in new COVID-19 antibody combination prevention trial

Article
2/23/2021
Woman gets blood drawn

Five DoD sites across the United States will be part of the STORM CHASER trial, a study to observe the efficacy of a long-lasting antibody product to prevent COVID-19 among people who have been exposed to others suffering from the disease.

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit

Marines, Sailors with PHIBRON 11, 31st MEU receive COVID-19 vaccine

Article
2/19/2021
Military health personnel giving the COVID-19 Vaccine to military personnel

Vaccination for service members is voluntary, as vaccines are currently authorized for emergency use.

Recommended Content:

Coronavirus | Immunization Healthcare | COVID-19 Vaccine Efforts

USU cohort study investigates COVID-19 impacts on DOD personnel

Article
2/18/2021
Military health personnel wearing a mask and a face shield holding up a sign that has the number eighteen on it

USU is conducting a study to better understand the symptoms and course of COVID-19 disease and identify risk factors in the military population.

Recommended Content:

COVID-19 Toolkit | Immunizations | COVID-19 Vaccine Efforts | Coronavirus

COVID-19, Influenza provide twice the challenge to healthcare workers

Article
2/17/2021
Military personnel wearing a face mask while holding hand sanitizer

The ongoing pandemic outbreak has overlapped with the annual Northern Hemisphere influenza season.

Recommended Content:

Influenza Vaccine Availability | Coronavirus | COVID-19 Vaccine Efforts

COVID-19 vaccine does not affect fertility, immunization experts say

Article
2/16/2021
Black and white photo of a couple holding hands

COVID-19 vaccination when pregnant or breastfeeding shows no harm, immunologists weigh in.

Recommended Content:

Women's Health | Coronavirus | COVID-19 Vaccine Efforts

DHA IT helps beneficiaries, providers and workforce through pandemic

Article
2/12/2021
Several military personnel, wearing masks, filling out paperwork. One woman is giving the thumbs up sign

DHA IT Teams Deliver Innovative Solutions During Pandemic.

Recommended Content:

Technology | Coronavirus

Printable VAX Fact Should Children Get the COVID Vaccine?

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts

Printable VAX Fact Will TRICARE Cover the COVID Vaccine?

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts

Printable VAX Fact Getting COVID and Flu Vaccine at Once

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts

Printable VAX Fact Can I Get COVID-19 From the Vaccine?

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts

Printable VAX Fact How Many Doses of the Vaccine Will I Get?

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts

Printable VAX Fact Who Can Get the Vaccine Now?

Publication
2/12/2021

This is a printable version of the VAX Fact graphic

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts | COVID-19 Vaccine Toolkit | COVID-19 Vax Facts
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 of 49

DHA Address: 7700 Arlington Boulevard | Suite 5101 | Falls Church, VA | 22042-5101

Some documents are presented in Portable Document Format (PDF). A PDF reader is required for viewing. Download a PDF Reader or learn more about PDFs.