Back to Top Skip to main content Skip to sub-navigation

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...

DHA Director visits MCAGCC to hear from the ‘Boots on the Ground’

Article
5/19/2021
Military personnel wearing face masks walking

DHA Director visits Marine Corps Air Ground Combat Center Twentynine Palms.

Recommended Content:

MHS GENESIS | Military Health System Transformation | Coronavirus | COVID-19 Vaccine Toolkit

MHS quickly adapted to improve patient experience during pandemic

Article
5/19/2021
Military health personnel waiting for the next phone call on the COVID-19 advice line

MHS adapted technology to boost patient experience during pandemic

Recommended Content:

COVID-19 Vaccine Toolkit | Coronavirus

Palliative care provides comfort to COVID-19 patients, families

Article
5/17/2021
Military health personnel taking care of a patient

Medical Center team develops palliative care toolkit for COVID-19 patients

Recommended Content:

COVID-19 Vaccine Toolkit | Coronavirus

Military medicine heroes recognized for COVID-19 pandemic response

Article
5/17/2021
Photo of the virtual "Heroes of Military Medicine" award ceremony

COVID-19 pandemic will affect military medicine for years to come, DHA Director Place tells HJF awards ceremony.

Recommended Content:

COVID-19 Vaccine Toolkit | Coronavirus

DHA leadership recognizes, advances 60th MDG mission

Article
5/14/2021
Army Lt. Gen. Ronald Place visits Travis Air Force Base

DHA leadership visit 60th Medical Group at Travis AFB.

Recommended Content:

Coronavirus | COVID-19 Vaccine Toolkit | MHS GENESIS

Teamwork, adaptability, service – MTFs shine during COVID-19 pandemic

Article
5/14/2021
People at screening area

MHS readiness was put to the test at the onset of the COVID-19 pandemic, in early 2020.

Recommended Content:

Mental Health Toolkit | May | COVID-19 Vaccine Toolkit | Coronavirus

MHS Town Hall, May 12, 2021

Video
5/12/2021
MHS and Military OneSource COVID-19 Townhall, Walter Reed Army Institute of Research, Wednesday 12 May

Tune in for another MHS and Military OneSource Town Hall with the Walter Reed Army Institute of Research

Recommended Content:

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

Join Us!! Sixth Live COVID-19 Town Hall

Article
5/12/2021
Image describing today's Town Hall with Dr. Paul Scott and COL Clinton K. Murray, MD.  They are with the Walter Reed Army Institute of Research, and will discuss COVID-19 Vaccine Advancement and Trials.

Join us for today's Town Hall with Dr. Paul Scott and COL Clinton K. Murray, MD. They are with the Walter Reed Army Institute of Research, and will discuss COVID-19 Vaccine Advancement and Trials.

Recommended Content:

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

Is It Allergies or COVID-19?

Infographic
5/11/2021
Infographic that describes the difference between symptoms of allergies and those related to COVID-19

This Infographic provides a chart that outlines how to tell the difference between COVID-19 and allergy symptoms

Recommended Content:

Symptoms of COVID-19 | Coronavirus | COVID-19 Vaccine Toolkit

DHA-PI 6205.01: Medical Logistics Guidance for the DoD Coronavirus Disease 2019 (COVID-19) Vaccination Program

Policy

This Defense Health Agency-Procedural Instruction (DHA-PI), based on the authority of References (a) and (b), and in accordance with the guidance of References (c) through (n), establishes the Defense Health Agency's (DHA's) procedures for ordering, receiving, and managing COVID-19 Vaccines inventory and ancillary kits.

Navy nurse steps into Jacksonville community for COVID-19 vaccinations

Article
5/7/2021
Military health personnel wearing face mask discussing the COVID-19 vaccine program

Navy Cmdr. Glenn “Pete” Bradford is aiding the underserved Jacksonville community in COVID-19 vaccination mission

Recommended Content:

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

Nurse and Tech Week: Air Force airmen are battle-tested and ready

Article
5/6/2021
12 COVID-19 patients aboard a C-17 Globemaster III aircraft

For the past year, Air Force nurses and medical technicians have found themselves on the front lines in the battle against the COVID-19 disease.

Recommended Content:

COVID-19 Vaccine Toolkit | National Nurses Week | Technology | Nurses Week | Mental Health Toolkit | COVID-19 Vaccine Toolkit | Coronavirus

DHA, HA leaders discuss MHS Transformation at AHA panel

Article
5/6/2021
Military personnel talking at a podium

Army Lt. Gen. (Dr.) Ronald Place and Dr. Terry Adirim discussed MHS Transformation, MHS GENESIS, and highlighted the DHA’s response to COVID-19 in a virtual roundtable hosted April 12 by the American Hospital Association.

Recommended Content:

MHS GENESIS | Military Health System Transformation | Genesis of MHS GENESIS | Coronavirus | COVID-19 Vaccine Toolkit | Readiness Capabilities

EACH celebrates National Nurses Week with a reflection on the pandemic

Article
5/6/2021
Military health personnel inputting information into a computer

Evans Army Community Hospital celebrates National Nurses Week 2021.

Recommended Content:

National Nurses Week | Nurses Week | Coronavirus | COVID-19 Vaccine Toolkit | COVID-19 Vaccine Toolkit

DHA-IPM 20-004: Department of Defense (DoD) Coronavirus Disease 2019 (COVID-19) Vaccination Program Implementation

Policy

This Defense Health Agency (DHA) Interim Procedures Memorandum (IPM), based on the authority of References (a) through (d), and in accordance with the guidance cited in References (e) through (aa), establishes the DHA’s procedures to implement instructions, assign responsibilities, and prescribe procedures for the COVID-19 Vaccination Program. This DHA-IPM applies to DHA, DHA Components (activities under the authority direction, and control of the DHA), Military Departments (MILDEP), and the United States Coast Guard (CG). This DHA-IPM cancels and replaces DHA-IPM 20-004, “Department of Defense (DoD) Coronavirus Disease 2019 (COVID-19) Vaccination Program Implementation,” December 13, 2020.

<< < 1 2 3 4 5  ... > >> 
Showing results 61 - 75 Page 5 of 58

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.