How to Set Up a Home Workspace to Reduce Aches and Pains

Working from home has become a new normal for millions of people during the COVID-19 pandemic. But creating a comfortable, ergonomic home office space continues to be a challenge for many. A survey by Nulab, a software development company, found that around 72% of remote workers didn’t have a dedicated home office, and 40% weren’t using a desk.

“With more people working from home, we’ve seen many patients reporting upper back and neck pain,” says Dr. J. Ricky Singh, director of interventional spine at NewYork-Presbyterian Och Spine and vice chair and associate professor in the Department of Rehabilitation Medicine at Weill Cornell Medicine. “People end up sitting on their couch or on their bed, spending hours and hours typing while hunched over with their shoulders slouched. But with a few tiny adjustments, people can protect their upper back and neck from various aches and pains.”

Dr. Singh spoke with Health Matters about the dos and don’ts of working from home to prevent neck and back pain and preserve your spine health. You can also watch him demonstrate the tips in the video above.

DON’T position your laptop too low
If your laptop is not at eye level, you will sit hunched over with your neck looking down and stooped over. This incorrect posture can cause upper back strain, as well as potential headaches and migraines. Try using books or a box to raise your computer so the keyboard and monitor are at a comfortable height that allows you to look straight ahead as you type. This will help reduce excess stress on your shoulders and back.

DO sit back during video calls
During video calls or meetings, you can minimize pressure on your lower back and neck by simply reclining. If you sit back approximately 20 to 25 degrees, this will take pressure off your lower back and neck, giving you a chance to rest.

DON’T ignore lumbar support
A pillow or a rolled up towel behind your back can help provide lumbar support and take stress off your lower back. Position it a little higher toward the middle of your back, so you can create a small arch and extend your lower back.

DO reduce stress in your hips and knees
For those who have chairs that are high off the ground and don’t adjust, use a box or some books to prop up your feet so your knees and hips are level. This alignment can help reduce stress on these areas and keep your spine vertical.

DON’T sit in the same position all day
Motion is medicine when it comes to spine health. A good way to relieve pressure on your spine is to stand up and arch your back. This will decompress the spine and also provide a good counter stretch from being hunched over while typing. We recommend doing these back bends at least two or three times an hour while working from home. Movement is key — there are a lot of good exercises you can do at home to keep your core and spine healthy.

Jaspal Ricky Singh, M.D., is the director of interventional spine at NewYork-Presbyterian Och Spine and vice chair and associate professor in the Department of Rehabilitation Medicine at Weill Cornell Medicine. Dr. Singh is a triple-board-certified physician specializing in physical medicine and rehabilitation, sports medicine and pain medicine. He specializes in a multidisciplinary approach to treat pain by integrating physical therapy and interventional techniques into his care.