Many work from home jobs are vital in keeping our modern world moving. Unfortunately, they aren’t ideal for our physical wellbeing. Many jobs like an administrative specialist, office manager, project manager, IT support, medical office assistant, customer service representative and many more require stationary work that exercise the mind rather than the body. After years working a desk job, many don’t address their physical health until they start suffering from shoulder pain, neck pain, back pain and lower back pain. Making adjustments to your work from home environment early can improve your health and mental wellbeing.
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Why Sitting All Day Is Worse For Your Body Than You Think
Prolonged desk work can lead to pain and muscle fatigue due to a combination of poor posture, repetitive strain, and physical inactivity. When sitting for extended periods, areas of your body such as the neck, shoulders, back, and hips remain in a static, contracted state, reducing blood flow and oxygen delivery. This leads to muscular fatigue and over time, resulting in neck pain, shoulder pain, back pain and lower back pain. Slouching places increased pressure on the spine and soft tissues, contributing to lower back pain and tension headaches. The World Health Organization (WHO) also notes that sedentary behavior is linked with musculoskeletal disorders and chronic pain, particularly back pain and lower back pain.
Common Pain Points with Remote Jobs
People with work from home or hybrid jobs commonly experience issues in both postural muscles and synovial joints due to prolonged sitting and poor ergonomics. Postural muscles, such as the trapezius (upper back/neck), erector spinae (central back), and hip flexors (lower back to upper legs), are constantly engaged to maintain seated posture, leading to fatigue and strain.
Joints commonly affected from work from home jobs include the cervical spine (neck), lumbar spine (lower back), shoulders, hips, and wrists. These are mostly synovial joints, which allow for movement but can become stiff and painful with inactivity. The Centers for Disease Control and Prevention (CDC) notes that repetitive strain and lack of movement can reduce joint lubrication and lead to conditions such as tendinitis.
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Everyday Habits From Your Remote Job That Makes Back Pain Worse
OSHA defines static posture as a key ergonomic hazard. There are many health risks associated with prolonged sitting, and long periods of concentration and stress can also make your neck pain, shoulder pain and back pain worse. Here are obvious and not so obvious reasons why you may be feeling pain at your work from home or hybrid job:
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Poor Posture:
- Slouching or hunching forward increases pressure on the spine, leading to neck, shoulder, and back pain.
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Prolonged Sitting Without Breaks:
- Sitting in the one position too long causes muscle fatigue and joint stiffness.
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Crossing legs:
- This position can misalign the pelvis and increase joint pressure.
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Poor Monitor or Keyboard Placement:
- Hardware placement leads to forward-leaning and wrist strain.
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Unconscious muscle tension:
- We clench our jaws and raise our shoulders, which can cause chronic headaches and muscle tightness due to the prolonged concentration and stress.
Posture and Ergonomic Tips For Your Work From Home Job
Fortunately, small posture adjustments can help distribute body weight evenly and reduce strain on the spine, neck and shoulder muscles. According to OSHA, even minor ergonomic improvements can significantly lower the risk of musculoskeletal disorders and decrease pain.
|
Bad Habit |
Simple Fix |
|
Slouching or forward head posture |
Keep monitor at eye level and shoulders relaxed |
|
Crossing legs |
Keep feet flat or use a footrest |
|
Prolonged sitting |
Use “sit/stand/move” cycles or the 20min/8min/2min rule |
|
Keyboard out of reach |
Keep elbows at 90°–120°, wrists straight; bring mouse and keyboard closer |
|
Clenching jaw or shoulders tight |
Practice mindful relaxation or |
Helpful tools and ergonomic guides for relieving common desk-related pain:
While these tools can be effective for day-to-day relief, they may not be enough if you’re experiencing persistent or worsening pain. If your neck, shoulder, back, or lower back pain continues despite these changes, it’s important to seek professional help. The expert team at Aligned Medical Group can create a personalized chiropractic treatment plan to address the root cause of your discomfort and help you feel better long term.
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When to Seek Medical Help for Back or Neck Pain for Your Remote Job
A general rule of thumb about when to seek professional medical help for your pain is when symptoms worsen or interfere with daily activities. Here is a general guide of when your neck pain, shoulder pain, back pain and lower back pain can be addressed with self-care or if you need to seek professional medical help:
Pain Manageable with Posture Adjustments
- Mild, occasional neck or shoulder stiffness
- Dull, aching lower back pain
- Tension headaches
- Discomfort relieved by stretching or changing positions
Signs You Should See a Medical Professional
- Sharp, shooting pain down arms or legs
- Persistent pain lasting more than a few weeks
- Numbness, tingling, or weakness in limbs
- Fever, weight loss, or loss of bladder/bowel control
- Severe headaches or dizziness
How We Can Help with Pain From Your Remote Job
The medical team at Aligned Medical Group specialize in relief and treatment plans for chronic pain associated with work from home or hybrid jobs. Our specialists diagnose each patient based on their unique situation and develop a customized medical treatment that may include spinal adjustments, spinal decompression therapy, soft tissue therapy, physical therapy and ergonomic guidance.
Our goal is to relieve muscle tension while promoting blood flow, oxygen and flexibility to your muscles and reduce your pain. Call today for your personalized consultation and get moving pain-free again!