When working from home became the “new normal,” many people imagined the benefits — flexible hours, no commute, maybe even working in comfy clothes with a cup of coffee nearby. However, it didn’t take long, as kitchen tables turned into makeshift offices, and couches became our new desks, before I was seeing more people with WFH issues affecting their musculoskeletal system; headaches, aching necks, stiff shoulders, painful backs and hips
The Home Office Problem: Poor Ergonomics Everywhere
Back Pain
Most homes weren’t designed with work in mind. Dining chairs, sofas, and even beds have become our go-to workstations. While they might feel fine for an hour, spending eight or more hours a day in these positions puts our bodies under significant strain. A soft settee will cause your low back to hyperflex, putting stress on the lumbar muscles and the sacroiliac joints.
Neck Pain
Poor posture can lead to all sorts of neck back and shoulder pain but hunching over a laptop or craning the neck forward to see a low screen. Having two or more screens make things worse as inevitably you look left or right more of the time and affect neck muscles.
Shoulder, and wrist aches
Improper chair/desk positioning can create shoulder and wrist strain from typing or using a mouse at awkward angles and shrugging shoulders up to reach the keyboard. Think 90 90 90 for the angles between head and shoulders, shoulders and upper arms and upper arms to hands.
Sitting Still: The Hidden Culprit
In an office, we naturally get up for meetings, coffee breaks, or chats with colleagues. At home, those built-in movement breaks disappear. Research has shown that prolonged sitting slows metabolism, weakens postural muscles, and contributes to stiffness — particularly in the hips, knees, lower back and neck. Over time, this sedentary lifestyle can lead to muscle imbalance and persistent discomfort.
Stress, Isolation, and Tension
It’s not just our posture that’s under pressure. Working remotely can blur the boundaries between work and home life, leading to longer hours, higher stress, and less time for rest. Emotional stress often manifests physically — tension tends to build in the neck, shoulders, and jaw, intensifying discomfort and fatigue. A stiff neck might not always come from your chair; sometimes, it’s your workload.
Taking Action: How to Protect Your Body
The good news? A few simple habits can make a huge difference and a visit to see me can also help
1. Optimize your setup
Keep your screen at eye level to avoid bending your neck. Your chair should support your lower back and allow your feet to rest flat on the floor. Remove arms on chairs to get closer to desk and stop leaning on them. If you’re using a laptop, consider a separate keyboard and mouse.
2. Move frequently
Every 20 minutes of sitting, stand for a few minutes and move. Walk, stretch, or even do a few shoulder rolls — your muscles will thank you.
3. Stretch and strengthen
Incorporate gentle stretches for your neck, shoulders, and spine throughout the day. Core-strengthening exercises can help maintain good posture. I am happy to help you with these.
