How to Reduce Neck & Back Pain While Working From Home
Meet Dr. Neil Crane of Core Health
If you haven’t been to visit Core Health, you have been missing out. They have worked absolute magic on my back and not to mention, their space is stunning. Since most of us have been working from home due to the pandemic, you can imagine the number this has done to our bodies. Working from the couch may sound amazing but the impending back pain isn’t so amazing. Dr. Neil Crane, a Core Health Chiropractor, is sharing with us easy tips you can implement into your work days that are sure to reduce your neck and back pain. Thank you, Dr. Neil!
Modern Day desk warrior
Neck and back pain due to posture was a growing problem pre-pandemic, 2020 was pouring gasoline on the fire. A vast majority of our patients present with symptoms that arise from cumulative stress placed on the body through poor ergonomics. We have now added to that work from home limitations, which have strapped people to chairs, tables, (couches?!), that were never meant to be sat on for an entire workday.
Did you know that the average full-time worker spends 2/3 of their day sitting? Often thought of as a comfortable place of respite, chairs and the time we spend in them can greatly impact our bodies, forcing them into anatomically unsound positions. Hours on end spent in chairs is slowly crippling our bodies and our health. Your hamstrings shorten, your hips lose their ability to straighten and therefore generate power, and your lumbar-spine is forced to support the weight of your slouching-body. Unfortunately, in this modern age of instant communication, advanced medicine, and the ability to access information on the internet by just a few clicks of a button, much of this is unavoidable. Our jobs are much more sedentary than they used to be. So what is the modern day desk warrior to do?
HOw to sit properly to reduce neck and back pain
While there is no perfect solution, here are some tips to keep your body as healthy as possible throughout the workday.
1. Be aware of your posture
The easiest way to put yourself into a sound position without thinking about 40 checkpoints is to pay attention to your elbows.
Yes, your elbows. If my elbows are in a good position in relation to my torso, then my shoulders are neutral, neutral shoulders give a high likelihood to a neutral cervical spine and this keeps your upper body in an ideal position with minimal tension levels. Don’t adjust your neck to see the screen. Instead adjust your chair and computer monitor. If you have to crane your neck too far downwards to see your computer screen, you naturally force your pelvis/lumbar to round and cave in.
2. Work some desk stretches into your daily routine
We should be cultivating mobility daily regardless of where we are, so why not do it at your desk? Here are a few of my favorite exercises for spine health : https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/.
And, yes, a standing desk or a desk that has the ability to adjust up and down is best. I realize it is a convenience that is not afforded at all workplaces, so if you don’t have the luxury then proceed to #3.
3. Stand up regularly
Stand up once every 30 minutes and get yourself out of that position of flexion. Many studies have shown the benefits of leaving your desk at periodic intervals to walk around. Just remember to come back!
4. Be active OUTSIDE OF WORK
As tempting as it is to retire to the couch, use your time outside of work to MOVE your body the way it’s meant to be moved. Try some functional movement workouts or yoga. You will be surprised to find you actually feel better and more energized.
Be well,
Dr. Neil Crane
About Dr. Neil
I grew up in Bettendorf, Iowa which is part of the Quad Cities, ironically also the birthplace of Chiropractic. I’ve been under care since birth and being well adjusted is part of my life! I received my first adjustment from my Uncle who inspired me to take on Chiropractic as a career. Being under consistent care provided many benefits during a very active childhood that continued on as a multi sport athlete.
While attending Chiropractic school, I became very involved with the campus wellness center, serving as a personal trainer with over 500 hours in functional training and the wellness center supervisor. I went on to obtain my certified strength and conditioning certificate from the NSCA. Before arriving in Minneapolis, I practiced in Chicago as part of a integrative wellness center with an emphasis on chiropractic, fitness, and nutrition.
I eat, breathe, and live the motto we stand on at Core Health- Move Well Eat Well and Be Well. I’ve been married to my amazing and inspiring wife Kara for 8 years, Kara works as a pharmacist with Optum Health. We have two high energy little girls, Mila (5) and Shay (3). In my spare time I enjoy as much time with my girls as possible, Crossfit, golfing, cooking healthy, movies, and friends & family.
education
Doctorate of Chiropractic: Life University Atlanta 2011
Education: B.A.- Health Science: University of Iowa 2007
Advanced Certifications:
National Board of Chiropractic Examiners Certified: Parts 1,2,3,4
National Board of Chiropractic Examiners Certified: Physiotherapy
Licensed Chiropractic Physician: Minnesota
Active Release Technique: Spine Module ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.
Certified Strength and Conditioning Specialist (former): National Strength and Conditioning AssociationCertified Strength and Conditioning Specialist (CSCS) is the only strength training and conditioning certification to be nationally accredited by the National Commission for Certifying Agencies (NCCA).The CSCS credential identifies the recipient as truly competent in the strength and conditioning arena. An exceptional level of knowledge in anatomy, exercise physiology, biomechanics, and testing/evaluation is demonstrated by one who holds the CSCS credential. The CSCS credential is the industry gold standard.
Whiplash and Brain Injury Traumatology: Spine Research Institute of San Diego
Investor // Landlord and DIYer // Realtor // Business Consultant // Globe Trotter // Converting Vegan.
