3 Quick Home Office Hacks That Will Help Prevent Neck, Back, and Shoulder Pain

Editors of Prevention
·2 min read
Photo credit: Chad Springer - Getty Images
Photo credit: Chad Springer - Getty Images

From Prevention

Up to 42% of the U.S. workforce has spent the better part of 2020 working remotely, and a study from the University of Cincinnati reveals that many home office setups leave much to be desired. Improper chair height and incorrect computer orientation were among the ergonomic missteps reported, and these could lead to back, neck, and shoulder pain over time. No need to splurge on new office equipment: Try these easy fixes for your existing furniture, and get up and walk around every 30 minutes.

Optimize your chair.

If your arms aren’t level with your desk and you tend to lean forward, your chair is probably too low; sit on a pillow or a folded towel. If your lower back gets achy, placing a rolled-up towel at the base of your lower back can provide extra lumbar support.

Raise your computer.

How to tell if your computer screen is at the right height: The top of the screen should be right at eye level. Stack books, magazines, or sturdy boxes under your monitor or laptop until it reaches the perfect height; this is important to prevent neck strain and eyestrain.

DIY a standing desk.

You might not be able to create an ideal seated workstation despite your best efforts; the next best thing is to rotate between a sitting one and a standing one. Prop your computer on a tall surface, like a kitchen countertop or an ironing board, and then use your stackers to get the right height.

This article originally appeared in the November 2020 issue of Prevention

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