Important Warnings for Remote Workers on Back and Neck Health

These days, due to the Covid-19 pandemic, many people are working from home. For this reason, the working environment at home needs to be set up under appropriate conditions. Otherwise, back, neck and lower back pain, which develops as a result of prolonged computer work in the office, are very likely to be experienced more frequently and more severely. How should a proper working arrangement be provided at home for back and neck health, and which bad habits should be eliminated? On this subject, Physical Therapy and Rehabilitation Specialist, Sports Physician Prof. Dr. Tolga Aydoğ from Acıbadem Fulya Hospital provided important recommendations and warnings.

Work must be done at a desk

At home, work should not be done on the floor, in bed or on a sofa; it must be done seated at a desk and in an appropriate work chair. Otherwise, the entire spine, arms, knees and hips will ache more due to poor load distribution.

Required materials should be on the desk

A sufficiently large desk should be chosen to accommodate all materials that may be needed while working. Frequently turning to reach items such as telephone, pens, files and calculator, or constantly picking things up from the floor, can cause herniated discs or muscle pain.

Chair height at the ideal level is important

An ideal work chair is one with an adjustable seat height and a backrest that reclines. Physical Therapy and Rehabilitation Specialist, Sports Physician Prof. Dr. Tolga Aydoğ points out that working on a very low chair can cause painful problems in the front of the knee, while a chair at a height where feet do not touch the ground can lead to spine-related pain. He continued: "Do not work in chairs that are too high with your feet dangling or too low with your knees higher than your hips. Your feet should rest comfortably on the ground, with your knees and hips at the same height."

Lower back can be supported with a pillow

When sitting in a chair, the lower back hollowing should be in contact with the chair to avoid spine-related muscle pain. To achieve this, if necessary, a small pillow aligned with the lower back hollowing can be used. The back portion of the chair should reach at least halfway up the shoulder blades. The neck, back and lower back should be relaxed while sitting.

The computer screen should be at the ideal level

The computer screen should ideally be approximately 50-75 centimeters away from the eyes. Dr. Aydoğ points out that the midpoint of the computer screen must be slightly below eye level: "If you are using a laptop, do not work by placing the computer on your lap as the name suggests. Either raise your computer with an additional support or use an external keyboard or screen. A screen that is too low and too far from you can cause you to bend your head and shoulders forward, resulting in cervical herniation, muscle pain and postural problems," he says.

Pay attention to hands, elbows and arms

When using the keyboard, elbows should not be too bent or too open, the forearm should be parallel to the ground, and the hands should not be bent upward excessively. If the shoulders and arms are not relaxed, it can lead to nerve compression at the elbow and wrist level and cause back and neck pain.

Speaker or Headphones Should Be Preferred

When using a computer, many people prefer to talk by squeezing the telephone between their shoulder and ear. However, this can lead to spine-related muscle pain or cervical herniation. For this reason, turning on the speaker or using headphones is recommended.

A break should be taken at least every hour

A 5-10 minute break should be taken at least every hour, during which time you should stand up and walk around. During these breaks, the body stressed by poor sitting posture will be partially relieved.

Exercise 3-5 days a week

A 20-30 minute moderate-pace walk or exercise performed 3-5 days a week in an appropriate environment at home will be beneficial for lower back and neck health. If there are muscles previously identified by relevant healthcare professionals or trainers as being shortened, performing stretching exercises to lengthen them is important. For those not accustomed to exercising, it is recommended not to start high-intensity interval training during this period.

Be careful with snacks!

The discomfort of not leaving home, the anxiety experienced, and the comfort of being at home can increase the desire to eat snacks. If not careful, there is a risk of weight gain and spinal health deterioration. Dr. Aydoğ also points out the importance of not neglecting water intake while absorbed in work, reminding that water has many vital functions such as helping the body eliminate toxins. Working for long periods without standing and drinking especially little water can lead to kidney stone formation.