The Ultimate Guide to Work from Home with Less Pain


Work from home’ is a new normal these days. Home has become a place where the majority of us work and interact with the world. Undoubtedly, the ongoing pandemic has changed our working pattern as previously, 1 out of 6 U.S workers and 26 million people around the globe either worked partially or entirely from their homes (U.S. Bureau of Labour Statistics). But nowadays, this number has increased significantly as every other person is working from home amidst an ongoing pandemic.

According to Georgia Pain Clinic specialists, not everyone can afford ergonomic furniture at home. That’s why; getting aches and back pain is normal in remote working.

Calls a spade a spade, the majority of people don’t invest in buying ergonomic furniture for their residential setting; mainly, they spend most of their time at the office.  Usually, people work in their lounge and study room. But, the bed is everyone’s favourite place as it makes them feel comfortable when they work on the bed.

If you are working from home for a limited time, then it’s okay, but if remote working has become a new norm for you, we have distressing news.

Using a laptop/computer for quite longer may cause sore neck, bad back, and pain in the shoulder. There’s also a prospect of getting carpal tunnel syndrome or even a deep vein thrombosis (a condition in which blood clots form in the veins deep in your body).

So, is there any way to get rid of this uncomfortable situation? You need to work in a neutral position without hurting your back and neck.

You can also consider the below-mentioned guide/tips to improve your sitting posture, specifically when working from home for a little longer.

  • Keep Your Neck Straight While Working on Laptop

It is somewhat imperative to put your laptop screen in a comfortable position. Avoid looking down at the system’s screen as it hurts your neck. Set a proper angle of the laptop’s screen to be viewed without twisting the neck. You can set the perfect position of your laptop by putting it on the piles of books or a cupboard. This way, you can view your laptop without twisting your neck unnecessarily.

  • Put Laptop Screen Sideward to a Bright Window 

You can reduce the chances of visual eye strain from glower or partial retinal variation by placing your laptop sideward to a bright window. Also, don’t work facing the light as direct light can damage your eyes.

It is okay if your window has shades or drapes; you can work in any direction that seems comfortable. Otherwise, set your computer screen perpendicular to the window. Finding the right angel for your system screen is necessary for your eyesight. That’s why; find the apt position or working place before you start your work.

  • Keep Your Neck Straight While Viewing The Documents

Don’t read a paper or any other document if you have to constantly move your head up and down. You can use a vertical document holder that helps you in viewing the documents without any discomfort.

If you are using an iPad to review documents, you can put your iPad on a stand. No worries; if you have to spend extra money buying an iPad stand or document holder, nothing is more important than your health.

  • Place Your Keyboard, Mouse Or Touchpad At A Comfy Position

It is always suggested to use a separate keyboard and mouse for a better position, mainly when working from home. Set your mouse and keyboard in a comfortable position so that you can use them by keeping your forearms and hands straight.

  • Avoid Using Soft, Squashy Wrist Rest

Indeed, it seems that soft and squishy wrist rest provides comfort to your hand. But, placing anything under your wrist adds firmness to the finger flexor tendons and the median nerve. It is not suitable for your health as it enhances the likelihood of carpal tunnel syndrome.

  • Use Voice Input Alternatively

Indeed, there is no substitute for writing. But, you can opt for voice recognition for different texts and messages. It is a helpful strategy to give rest to your arms, hands, and wrist.

You can resume writing when you feel grip and improvement in your wrist.

  • Sit on Your Chair with Good Posture

You don’t need to hunch forward in your chair like a turtle. Also, don’t sit upright as it doesn’t make you feel comfortable. You need to maintain a proper posture that gives complete relaxation and comfort to your back. If you are sitting in front of a table, your laptop should be right in front of you. You can place a pillow, cushions, or roll-up towel to give complete support to your back.

If you can buy an ergonomics chair, then go for it without any second thought. Otherwise, try some cheap alternatives we discussed earlier.

  • Don’t Work On Your Bed.

Generally, people who work from home sit on their beds as it gives them great comfort. However, you should know that sitting on the bed is worse than sitting on a chair, primarily when you work without rest.

If you still want to work on the bed, then start working after taking some preventive measures. Put a pillow or cushion behind your back to rest against the headboard. Also, place a cushion or portable laptop stand in front of you and put your laptop on it. Try to work without straining your back.

Preventing Pain is better than Treating Pain

No denial, working from home amidst pandemic is a need of time. That’s why; it is suggested to consider the guidance mentioned above seriously. If you think your pain isn’t getting any better than trying home remedies, we suggest you go to the pain clinic.

The expert pain management specialist can identify the root cause of the problem and its best possible solution. So, enjoy this new normal (remote working) but don’t compromise on your health.


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