Working from home has its perks—hello, pajama bottoms and a two-step commute—but it’s also created a new, unwelcome coworker for millions: back pain. If you’re one of the many people who traded an office for a kitchen table, you’ve probably noticed that your back, neck, and shoulders are paying the price.

Here’s the thing: while your productivity might be fine, your spine is likely staging a quiet protest. The main culprit is often a makeshift workspace. That cozy couch, dining room chair, or kitchen counter wasn’t designed for an eight-hour workday. Without an ergonomic setup, you’re practically inviting aches and pains to move in, which can take a serious toll on your spine’s health over time.

For many, working from home means working comfortably. People may set up a workstation at their dining room table or on their sofa. While this approach may be suitable for occasional computer work, using household furniture to work on a computer every day can lead to back problems.

If work requires daily computer usage, you need a proper desk setup that supports good posture. Sitting for long periods with poor posture can lead to muscle strains and imbalances within the back, neck, and shoulders, as well as joint dysfunction.

Prolonging the use of what should be a temporary work-from-home setup can lead to long-term problems. Over several months, your body can get used to poor positioning while working.

Remote workers in Plymouth benefit from ergonomic chairs with adjustable armrests that move up, down, back, and forth. Good posture while sitting at a computer involves keeping your elbows at a 90-degree angle to avoid straining to reach forward.

It should also allow you to keep your feet flat on the floor and provide lumbar support for your lower back. Use a box or footrest to level your feet if necessary. A lumbar pillow can provide back support.

The height of your desk and monitors should allow you to sit comfortably with your equipment at eye level to avoid neck strain. Consider using a standing desk to give your back a break from sitting.

Sitting for too long is a problem, even with an ergonomic workspace. It’ll put undue stress on your back.

To combat this, try to get up and move every 30 minutes, even if it’s just to stretch briefly. Try the mid-range thoracic spine extension:

1. Sit upright in a chair with your feet flat.
2. Rest your hands on your thighs just above the knees.
3. Gently press your hands into your legs as you lift your chest upward.
4. Lean back slightly over the chair’s backrest, opening through the upper spine.
5. Pause for a breath, then return to upright.
6. Repeat several times with slow, steady movement.

Stretching can also help you get out of the head-forward positioning that many computer workers experience. Taking small walks to the kitchen for drinks or a trip to the yard during a break can make a significant difference in alleviating work-from-home back pain.

If you have poor posture or spinal alignment, your body will send you warning signals. Your work-from-home back pain may include headaches, sleeping problems, morning stiffness, and difficulty with everyday activities. Numbness, tingling, or weakness in the limbs may also indicate a serious problem with your work-from-home setup.

Self-help measures, such as stretching, moving, and investing in an ergonomic home office setup, can help. However, you may need professional help through chiropractic care, massage, or physical therapy if your efforts fail.

Back and spine experts can address your concerns and create a personalized treatment plan to resolve them. Professional intervention may include spinal adjustments, core strengthening, and other treatments that can help prevent long-term complications.

Staying active, investing in a high-quality, ergonomic workstation, and correcting poor posture can help bring relief. If they don’t, it’s time for chiropractic care from REACH Rehab + Chiropractic.

As specialists in addressing mechanical pain, our certified professionals offer a wide range of holistic treatments that target pain at its source. We provide ergonomic consultations, spinal assessments, spinal adjustments, and more to individuals experiencing work-from-home back pain.

Protect your spine and contact REACH Rehab + Chiropractic at (734) 335-0212 to schedule an appointment in Plymouth, Michigan.