Back & Neck Pain When Working From Home

March 31, 2022

Since the pandemic, many of us have started working from home a lot more. This might be great for cutting the commute and avoiding awkward water cooler chat, but it has its downsides too.

For instance, while there are guidelines and protocols in place to ensure workplaces are ergonomically friendly (safe, comfortable and efficient), this is much harder to monitor in remote environments. If you’ve been experiencing neck and/or back pain since working from home, it could be due to ergonomics.


Here are some quick tips for alleviating neck or back pain when working from home

  • Get up every 30 minutes, even if only for a quick stretch. This will pull your body out of a slouch or any other “less than ideal” position for a moment, and give your muscles temporary relief from any strain they’re under.
  • Consider investing in a stand-up desk – they offer a wide range of ergonomic benefits, and many of them can be lowered to a sitting desk height as well, so you can mix it up throughout the day.
  • If you’re going to spend 8+ hours a day sitting in a chair, it’s crucial to make sure the chair is comfortable, positioned correctly, and offers support in all the right places. Does your current work chair have arms? Can they move backwards and forwards as well as up and down? Is your seat height adjustable?
  • Book yourself in for an eye exam – your eyesight generally doesn’t spring to mind when dealing with back/neck pain, but if your vision isn’t as great as you thought it was, then you’re probably hunching forward to squint at the screen all day without realising. This might also be the reason why you’re experiencing headaches, too.
  • If you’re working from a standing desk, decent footwear is essential for adequate back and neck support.
  • Regular abdominal workouts can strengthen your core and reduce the strain on your spine – try adding ab crunches to your gym regime.
  • Your neck or back pain might stem from your mattress and pillows. Is your head resting at the optimal position when you sleep, or are you maybe using too many/not enough pillows?


Treat yourself to a remedial massage at Essendon Natural Health

At Essendon Natural Health, we provide a range of holistic natural health treatments that aim to provide relief for sore muscles, stiff joints, stress, anxiety, fatigue and other ailments.

This includes remedial massage, which we tailor to target your specific condition.

You can also visit our beautiful heritage-listed clinic for pain and injury relief, energy revitalisation and energy support, mood balance and sleep support, nutritional medicine and other services.

If working from home is causing you chronic back and neck pain, book a consultation at Essendon Natural Health today. For more information, don’t hesitate to get in touch and we’ll be happy to help.

Robert Gentile

B.C.M (Hons), C.Clin.Prac (China), C.Toyohari. Registered Acupuncturist and Herbalist. Integrative Natural Medicine Practitioner.

Robert is a passionate and warm practitioner who has an extensive knowledge of integrative and functional natural medicine. He is down to earth and has an interest in organic foods, gardening and sustainable living. With over a decade of experience, he is renowned for being very thorough by both fellow practitioners and patients alike.