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How To Prevent Back And Neck Pain While Working From Home

5 Tips to prevent back and neck pain while working from home

Work-from-home is now the new normal since the COVID-19 pandemic broke out. While this setup sounds convenient and efficient, it doesn’t always go that way, especially if you’re suffering from neck and back pain.

The comfort of home-based jobs allows us to work in pajamas, cuddle our kids and fur babies anytime, and of course, skip the hassles of commuting. However, one of its major drawbacks is working too comfortably and slouching on the sofa, which could leave us with bad back pain.

Here are some things to consider on your work-from-home setup:

  • Firmness and type of chair.
  • The height of the chair and your desk.
  • Computer and monitors located on your desk.
  • The number of breaks you take away from your work station.

If you’re constantly dealing with back and neck pain when working from home, these tips can help.

1. Keep Moving.

Bad back pain is usually caused by working in one position without taking breaks. Try to get away from your desk every 30 minutes, even if it’s only to stretch and move from the head-forward position. 

Going to the kitchen to get more coffee or water or taking a little stroll around the yard might be helpful, even if it may affect your focus. Staying active while working from home can make a huge difference.

2. Consider buying an ergonomic chair.

Although your bed, chair, or sofa is excellent for relaxation, they might not be the best choice for spending hours slumped over a computer. The best position to complete your workload is a proper work-from-home setup with a suitable desk and chair. 

Investing in a good-quality chair helps maintain your posture and prevent a grumpy back when you spend a long time in front of the screen.

3. Get a good night’s rest

A more pleasant workweek at home begins after a restful night’s sleep. Sleeping on a too-high or too-low pillow can cause stiffness in your neck and shoulders and give you recurring lower back pain. 

You can occasionally relieve the discomfort by slowly shrugging your shoulders or applying heat, but if you consistently wake up stiff, you may need a new pillow. Find a pillow that allows you to sleep comfortably and wake up relaxed and pain-free.

4. Find the right sitting position

Feet firmly on the ground: Keep your knees bent between 90 and 120 degrees with your feet level on the floor and slightly in front of them. To relieve back discomfort, use a lumbar support cushion or a small throw pillow.

Relax your shoulders: Elbows should be close to the body and relaxed. Hang your Upper arms naturally at your sides. The center of your computer monitor should be at eye level, and your head should be in line with your body, not shoved forward.

Talk to your professional healthcare

There are over-the-counter products that can help you with back relief and stay efficient at work, such as Ramina Natural Hemp Extract Pain Relief Cream, Biofreeze relief patches, and back stretchers. If discomfort persists, make an appointment with your doctor, orthopedic surgeon, or physical therapist.



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