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...

6th Medical Group Delivers Mandatory Vaccines

Article Around MHS
9/21/2021
An Airman from the 6th Medical Group prepares a COVID-19 vaccine for distribution at MacDill Air Force Base, Florida.

Airmen from the 6th Medical Group began redistributing doses of the COVID-19 vaccine at MacDill Air Force Base, Florida, on Sept. 9, 2021. This comes after the Secretary of Defense issued a memorandum on Aug. 23, 2021, mandating all active duty personnel to be fully vaccinated against COVID-19.

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts

Got Your 6

Video
9/16/2021
Got Your 6 Infographic

‘Got Your 6’ is TRICARE’s COVID vaccine video series that delivers important information and updates, on days that end in ‘6.’ It includes the latest information about DOD vaccine distribution, the TRICARE health benefit, and vaccine availability. Got a question about ‘Got Your 6’? Send an email to dha.ncr.comm.mbx.dha-internal-communications@mail.mil

Recommended Content:

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

After the ventilator COVID survivor advocates for vaccine

Article Around MHS
9/15/2021
Tim Harris is sedated while on a ventilator

Tim Harris, a mobilization and planning specialist, U.S. Army Medical Center of Excellence, is sedated while on a ventilator at Brooke Army Medical Center, Joint Base San Antonio-Fort Sam Houston, Texas, June 27, 2020.

Recommended Content:

Coronavirus

Public Health Prevents Disease in Pods

Article Around MHS
9/13/2021
U.S. Air Force Capt. Spencer Carrier, 86th Operational Medical Readiness Squadron physical therapist, stands in Pod one at Ramstein Air Base, Germany, Sep. 4, 2021. Carrier spends his time outside of work with his church to prepare food for evacuees and their families and also collects donations to pay for clothes, diapers and toys to donate to evacuees in support of Operation Allies Refuge. (U.S. Air Force photo by Airman Jared Lovett)

As part of Operation Allies Refuge, the Public Health team at Ramstein Air Base, Germany, is continuously out in the evacuee camps sharing tips and enforcing regulations to keep Airmen, volunteers and evacuees healthy. By encouraging everyone to wash hands often and wear masks and gloves when appropriate, Public Health works to mitigate the spread of disease and prevent illness.

Recommended Content:

Public Health

Army Medicine Europe Provides Additional COVID Vaccinations for Immune Compromised

Article Around MHS
9/13/2021
Franz Dietrich, a German local national assigned to Training Support Activity Europe, receives a COVID-19 vaccination at the 7th Army Training Command's (7ATC) Rose Barracks, Vilseck, Germany, May 4, 2021. The U.S. Army Health Clinics at Grafenwoehr and Vilseck conducted a "One Community" COVID-19 vaccine drive May 3-7 to provide thousands of appointments to the 7ATC community of Soldiers, spouses, Department of the Army civilians, veterans and local nationals employed by the U.S. Army. (U.S. Army photo by Markus Rauchenberger)

Army medical treatment facilities in Europe are now offering an additional dose of COVID vaccine for immune compromised beneficiaries.

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts

Food Safety Month: Commissaries Join Other Agencies in Highlighting Foodborne Illness Prevention

Article Around MHS
9/13/2021
FORT CARSON, Colo. — Spc. Crystal Vice, a veterinary food inspection specialist with Public Health Activity Fort Carson, checks the expiration date on a peanut butter container Oct. 13, 2020, at the Fort Carson Commissary. Food inspectors randomly check food and other items before they’re put on the shelves for sale. (Photo by Eric E. Parris)

During Food Safety Education Month in September, DeCA joins the Centers for Disease Control, the U.S. Department of Agriculture-Food Safety Inspection Service, the Department of Health and Human Services and other organizations in reinforcing foodborne illness awareness and prevention.

Recommended Content:

Nutritional Fitness | Public Health

The COVID-19 Pandemic: How Health Care Workers are Coping

Article
9/13/2021
a nurse helping a COVID-19 patient

For health care providers, experiencing the pandemic inside a hospital has brought

Recommended Content:

Coronavirus | Military Health Podcasts

Increased COVID Restrictions on the Pentagon Reservation

Article
9/8/2021
Military personnel wearing a face mask

Due to the increase in COVID-19 cases and positive test cases in the National Capital Region, the Pentagon Reservation will move to Health Protection Condition Bravo Plus (Bravo+)

Recommended Content:

COVID-19 Vaccine Toolkit | Coronavirus

Digital health innovation emerges during COVID-19 pandemic

Article
8/31/2021
The Defense Health Agency’s Connected Health Branch was there to support, advise and deliver new health innovations throughout the pandemic. (Graphic courtesy of DHA Connected Health)

The DHA's Connected Health Branch was there to support, advise, and deliver new health innovations throughout the pandemic.

Recommended Content:

Connected Health | Coronavirus

As Fitness Tests Resume, Troops Seek Post-COVID Exercise Routines

Article
8/31/2021
Military personnel physically training

Keeping fit during pandemic proves hard for some.

Recommended Content:

Total Body Preventive Health and Total Force Fitness | Total Force Fitness | Physical Fitness | Coronavirus

COVID-19 Booster Shots

Infographic
8/27/2021
If you have an immune system that is moderately to severely compromised, the CDC recommends you may receive an additional dose of mRNA COVID-19 vaccine (Pfizer or Moderna). This would be at least 4 weeks after your second dose.

If you have an immune system that is moderately to severely compromised, the CDC recommends you may receive an additional dose of mRNA COVID-19 vaccine (Pfizer or Moderna). This would be at least 4 weeks after your second dose.

Recommended Content:

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

Secretary of Defense Mandates COVID-19 Vaccinations for Service Members

Article
8/26/2021
An Army medic administers the COVID-19 vaccine to another soldier.

Secretary of Defense Lloyd J. Austin III yesterday issued a memorandum directing mandatory COVID-19 vaccinations for service members.

Recommended Content:

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

DOD Intends to Mandate Pfizer Vaccine, Pentagon Official Says

Article
8/25/2021
Pentagon Press Secretary John F. Kirby holds a press briefing, at the Pentagon, Washington, D.C.

Kirby said the health of DOD's military and civilian employees, families and communities is a top priority.

Recommended Content:

Coronavirus | COVID-19 Vaccine Efforts

CSM Gragg Vaccine Statement

Video
8/24/2021
CSM Gragg speaks about COVID-19

CSM Gragg shares his personal story dealing with COVID and the loss associated with it and urges all to take precautions.

Recommended Content:

COVID-19 Vaccine Toolkit | Coronavirus | Getting the COVID-19 Vaccine

Maintaining Mission Readiness During a Pandemic

Article
8/24/2021
Gen. Place presents at HIMSS in Las Vegas.

DHA Director Army Lt. Gen. (Dr.) Ronald Place discussed the national security implications of the COVID-19 outbreak.

Recommended Content:

Coronavirus | Heroes Behind the Mask | Deployment Health
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 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.