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...

New Navy units join in the fight against COVID-19

Article
8/7/2020
Military nurse putting on PPE

This deployment marked the first use of the newly established Acute Care Team and Rapid Rural Response Team medical platforms.

Recommended Content:

Coronavirus

Air Force updates medical courses with COVID-19 content, procedures

Article
8/7/2020
Two lab technicians wearing full PPE handling vials for testing

COVID-19 has pushed instructors and trainers to be more innovative.

Recommended Content:

Coronavirus | Health Readiness | Combat Support

BAMC nurses: “It’s us against COVID”

Article
8/6/2020
Group of nurses at a hospital

With safety on the line, mistakes aren’t an option when it comes to PPE.

Recommended Content:

Coronavirus

Madigan collects CCP in fight against COVID-19

Article
8/6/2020
Four people in a hospital room wearing masks

Convalescent plasma has been used for nearly a century to transfer antibodies from a recovered person to help protect another from an infection.

Recommended Content:

Coronavirus | Convalescent Plasma Collection Program

Force Health Protection Guidance (Supplement 12) -Department of Defense Guidance for Personnel Traveling During the Coronavirus Disease 2019 Pandemic

Publication
8/6/2020

This memorandum supplements requirements in references (a), (b), and (c) with respect to coronavirus disease 2019 (COVID-19), and replaces reference (d). It provides pre- and post­travel guidance for purposes of force health protection (FHP) of Service members, DoD family members, DoD civilian employees, and DoD contractor personnel.

Recommended Content:

Coronavirus

Indiana National Guard continues to train in the COVID-19 environment

Article
8/5/2020
Soldiers in the field, wearing masks and testing equipment

Training in a time of COVID-19

Recommended Content:

Coronavirus | Health Readiness

DHA to recognize COVID-19 front-line innovators and leaders

Article
8/5/2020
Hospital Corpsman administers a COVID-19 test to service member aboard the Wasp-class amphibious assault ship USS Essex.

Who are the COVID-19 change makers?

Recommended Content:

Coronavirus | Patient Safety | Patient Safety Champion Recognition Program

MTFs plan and prepare to face any emergency or disaster

Article
8/4/2020
Hospital personnel surrounding a patient

Military hospitals make emergency plans and conduct practice drills long before a natural disaster strikes.

Recommended Content:

Coronavirus | Emergency Preparedness and Response | Disaster Prep Toolkit

Air Force mental health team provides for deployed troops

Article
8/4/2020
U.S. Air Force Tech. Sgt. Nathan Davis, conducts a weekly Disaster Mental Health battlefield circulation walk around Quarantine Town.

The Disaster Mental Health team helps combat the stressors of the novel coronavirus and improves the overall well-being of service members of Al Udeid Air Base in Qatar.

Recommended Content:

Mental Health Care | Mental Wellness | Coronavirus

MHS asks COVID-19 recovered to donate plasma for seriously ill

Article
8/4/2020
Woman wearing mask and PPE holding a bag of plasma

Plasma donations needed in the fight against COVID-19

Recommended Content:

Coronavirus | Convalescent Plasma Collection Program

DoD leadership updates Pentagon on COVID-19 testing capabilities

Article
8/3/2020
Image of Air Force Maj. Gen. (Dr.) Lee Payne speaking, with Pentagon sign behind him

How COVID-19 testing helps prevent spread of the virus

Recommended Content:

Coronavirus

Army Medicine leaders visit BACH’s COVID-19 frontlines

Article
8/3/2020
Soldier in mask speaking to other soldiers

The commander shared both successes and challenges in the face of a global pandemic.

Recommended Content:

Coronavirus

MSMR Vol. 27 No. 8 - August 2020

Report
8/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Commentary: The limited role of vaccines in the prevention of acute gastroenteritis; Diarrhea and associated illness characteristics and risk factors among British active duty service members at Askari Storm training exercise, Nanyuki, Kenya, January–June 2014; Surveillance snapshot: Norovirus outbreaks in military forces, 2015–2019; Update: Incidence of acute gastrointestinal infections and diarrhea, active component, U.S. Armed Forces, 2010–2019.

Recommended Content:

Health Readiness | Public Health

Air Force medical technician drawn to caring for others

Article
7/31/2020
Woman in white chemical suit

"As a medic, my job is to test people for the virus to help make sure they’re safe."

Recommended Content:

Coronavirus

Military Health System experts discuss COVID-19 innovations

Article
7/30/2020
Four men wearing masks, holding COVID-19 Airway Management Isolation Chamber

How quick thinking and new approaches are saving lives in the pandemic fight.

Recommended Content:

Coronavirus
<< < 1 2 3 4 5  ... > >> 
Showing results 46 - 60 Page 4 of 40

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.