Have you noticed that your back and neck have started hurting more than usual? Chances are it is because of your working from home routine. 

According to physical therapists, one of the main reasons behind this is sitting at the same spot for 3-4 hours  while working from home without getting up.  Also because of the sudden shift to work from home, people didn’t get time to set up a proper office space.

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This change in your routine and the extended sitting time can lead to soreness in your back and neck pain which in the long run can be extremely painful. 

Alas, the work from home culture is here to stay hence it is important that the workforce gets used to it too. 

1: Get on your Feet 

Even though the first advice anyone would ever give you for back pain is to stay still. However, research has shown that the most important thing one can do while having back pain is to continue with the daily activities and to increase the daily exercise. 

Chances are that regular exercise can reduce the frequency of recurring back pains. 

Moreover, exercising will decrease your stiffness and increase blood flow which is overall great for your health and back. 

 Experts suggest frequent small walks can reduce neck pain significantly. 

2: Keep your neck straight while viewing the screen

It is crucial that your computer screen is at a comfortable viewing height and is at an appropriate distance. Some people like to put the keyboard and mouse in front of them while the screen is positioned off to the side. This is more harmful as it can lead to swelling as well as chronic neck pain. 

You should make it a habit to keep your neck and spine straight while sitting down and working. 

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3: Do not hunch forward in your chair 

When you hunch, pressure is put on the intervertebral discs. Routinely maintaining this posture can cause chronic illnesses. To avoid hunching back you should sit back in your chair with the feet on the ground. The chair should also have good lumbar support. 

4: Standing desks are also not the best option 

It is true that standing desks are better than normal desks. However prolonged standing is also not good for your body. Ergonomists have long recognized that standing to work requires more energy than sitting. It also puts a greater strain on the circulatory system and on the legs and feet. It is best to maintain a balance between sitting and standing no matter which desk you are using.