Work From Home? 5 Tips for Back Aches and Pains

2020 has become the year of the work-from-home economy. Remote work, telecommuting, whatever you want to call it; we’re getting our jobs done outside of the office more than ever before. 42 percent of the U.S. labor force now is working from home full time. The trend was growing before the coronavirus pandemic, and will continue long after it’s over. And with millions of people working from home, we are suddenly finding ourselves attending meetings from couches and filing paperwork from our beds. Below, we’ve got five tips for dealing with all of the back aches and pains caused by this major transition to a work from home environment.

#1: Take Frequent Breaks with Movement

This first tip is applicable to everyone. There’s an assumption that if you use a standing desk you’re immune from the requirement to take frequent breaks; not true! Standing up while working long-term strains the circulatory system, feet, and legs to a greater degree. Whether you are sitting at a desk or standing still, stretch and move your body at least once every 20-30 minutes.

#2: Protect Your Eyes

Eye strain, blurred vision, and dizziness can all occur after staring at your phone and computer screen for hours. It doesn’t end there, however. The Mayo Clinic reports overworked eyes can also trigger a sore neck, shoulders, and back. A few different things can help; blue screen protection is one. Another is to take a break every 20 minutes and focus on something further away (20 feet +). This will relax the muscle that works on up-close focus inside your eyes. Finally, place a cold compress on your closed eyelids for a couple of minutes to get some relief.

#3: Create a Smart Work Setup

Chances are, even if you’ve been working from home for months, your at-home setup looks temporary. It’s time to establish a permanent space; with a good desk, chair, and accessories, which we’ll talk about below in the next tip. Wherever you create your home base, ensure you’re able to look at your computer screen with a straight neck. Constantly tipping or peering downward can increase neck and spinal pressure and lead to pain. Stop working from bed or the sofa; these spots offer virtually no support and make it tough for your mind to differentiate between work time and downtime.

#4: Invest in Ergonomic Furniture and Accessories

Now that you know where your “home office” is going to be located, it’s time to equip it appropriately. A good chair is adjustable so that you can find the right height. Roll up a pillow or buy a back pad for lumbar support. Don’t leave your feet dangling; get a footrest or prop so that they are also supported. Another important investment is a wrist pad — a firm one — to deter arm and hand strain as you type away busily. Look down as you work: are your fingers pointing straight? Avoid having them point in or outward. Here are some stretches you can also do as you sit.

#5: Use CBD For Mental Mindset

A good CBD supplement is an excellent assistant in aiding mental focus. A little TLC goes a long way; for example, Balance CBD Mints can be taken while working, or in the morning before beginning a long and strenuous day. At just 5 mg, it’s a great choice for first-time CBD users, who are able to begin with a single small and expertly processed dosage.

Improve Your Work From Home Environment

Discomfort does not need to go hand-in-hand with a remote job. Working from home should be comfortable and enjoyable (as much as any job can be!) Keep your body active on breaks, protect your eyes, create a working space that is supportive and free from stress, invest in the right tools, and get a good CBD product to keep nearby. If this is the new normal, it’s best to do it right; learn more about our CBD products and how they can help you to meet your work-from-home goals.