Prevent Back and Neck Pain While Working from Home

Back pain and neck pain are common issues when you’re working from home. Learn what

Kim Le

April 8, 2023

Working from Home Injuries

The number of people working from home has increased in recent years. This is partly due to advances in technology that make it easier to work remotely, and partly because more and more companies are allowing employees to telecommute.

While working from home has many advantages, there are also some potential disadvantages. One of the biggest potential problems is back and neck pain.

Poor posture while sitting at a desk or table can lead to back pain and looking down at a laptop or phone can cause neck pain.

Fortunately, there are some things you can do to prevent these problems. First, make sure you have a comfortable chair that supports your back. Second, take breaks often to walk around and stretch your body. And third, try to maintain good posture while you’re working.

If you start to experience back or neck pain, don’t ignore it. These problems can become worse over time, so it’s important to see a doctor or other healthcare provider if you’re having any pain.

What causes neck pain while working from home

One of the most common causes of neck pain is poor posture. When you sit at a desk all day, it's easy to start slouching or hunching over your work. This puts a lot of strain on your neck and can lead to pain. Another common cause of neck pain is stress. If you're constantly staring at a computer screen or working on a tight deadline, you may start getting stress both mentally and physically which can exacerbate the muscle tension that already exists. These can cause pain in your neck and shoulders. To prevent neck pain while working from home, make sure to take breaks often, stretch your neck and shoulders, and practice good posture.

What causes back pain while working from home

Back pain is a common complaint among adults, and it’s even more common when working from home. Poor posture, sitting in an uncomfortable position, and not having the right ergonomic setup can all contribute to back pain.

Sitting with your legs crossed can cause imbalances in your pelvis and hips, which can lead to back pain. If you feel uncomfortable sitting with your legs together, try stretching and find the hip muscle that feels the tightest.

Most people that work at a desk tend to slouch and put pressure on their lumbar spine. The flexed lower back in a seated position can put pressure on the discs which can be aggravating for those that are suffering from a disc bulge.

How to relieve neck pain at home

Working from home has become the new normal for many of us. And while it has its perks, it can also lead to neck and back pain if you're not careful. Here are a few tips to help you prevent pain while working from home:

1. Use an ergonomic chair and set it up properly. Your chair should support your lower back and allow your feet to rest flat on the floor.

2. Take breaks often to move around and stretch. Get up at least once every hour to walk around or do some simple stretches.

3. Be aware of your posture. Slouching puts extra strain on your spine, so sit up straight and keep your shoulders relaxed.

4. Use a laptop stand or raise your monitor to eye level to avoid neck strain.

5. Invest in a good mouse and keyboard that are comfortable to use.

By following these tips, you can help prevent neck and back pain while working from home. If you do start to experience pain, be sure to take breaks often and see a doctor if the pain persists.

How to relieve back pain at home

Assuming you already have a good ergonomic setup at home, there are still a few things you can do to relieve back pain. First, make sure you take frequent breaks throughout the day to move around and stretch. Secondly, invest in a back support cushion or pillow to help keep your spine aligned. And lastly, try using heat or ice therapy to help ease any muscular tension or pain.

1. Make sure your chair is comfortable and provides good back support.

2. Adjust your chair height so that your feet are flat on the floor and your knees are at a 90-degree angle.

3. Take breaks often to walk around and stretch your body.

4. Use a pillow or lumbar support to maintain the natural curve of your spine.

5. Practice good posture by keeping your shoulders relaxed and your chin parallel to the ground.

Do posture braces work for improving posture and pain when sitting at a desk?

We all know that sitting at a desk all day is bad for our posture. But with so many of us now working from home, it's hard to avoid. If you're looking for a way to improve your posture and prevent back and neck pain, you may be wondering if a posture brace actually works.

There is some evidence that posture braces can help improve your posture and relieve pain. Posture braces are usually recommended to be worn if you know you will be sitting for long hours and have no plans of moving around or stretching. The posture brace is just a support to slow down the effects of poor posture but it will not fix your posture. Proper exercise and rehab can help fix your posture.

So if you're looking for a way to improve your posture and prevent pain while working from home, a posture brace may be worth a try.

What if I still have neck and back pain after trying these tips?

If you've tried all of the above tips and are still experiencing neck and back pain, it's possible that you may have a more serious condition such as a herniated disc or spinal stenosis. In this case, you should consult with a chiropractor to find out what treatment options are available to you.

Chiropractors help with neck and back pain

If you find that you still have neck and back pain after trying these tips, it's important to see a healthcare professional to rule out any serious medical conditions. Additionally, there are a number of therapies that can help ease chronic neck and back pain, such as massage, acupuncture, and physical therapy. If you're struggling with persistent pain, don't suffer in silence - reach out for help! If you're in Sydney, and in need of a chiropractor in Marrickville, try our local chiropractic clinic.


Working from home has become the new normal for many people, but it can lead to neck and back pain if you're not careful. To prevent pain while working from home, make sure to use an ergonomic chair, take breaks often, and stretch your body. If you start to experience neck or back pain, be sure to see a doctor to rule out any serious conditions.

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