How to Get Relief from Back Pain while Working from Home?

 Orthopaedic Hospital in Goa

With the outbreak of the COVID-19 pandemic and the imposition of lockdowns, many companies switched to remote work. This caused a sharp shift in the lifestyle habits of people and contributed heavily to their confinement within the limits of their homes. This sudden shift to a sedentary lifestyle coupled with the lack of social activities and regular exercise and increased stress from work and the lack of proper work-life balance has caused a sharp rise in the prevalence of spine-related problems, including back pain. 

As per a study conducted by the U.S.’s National Institute of Neurological Disorders and Stroke (NINDS), back pain is the most common result of work-related disability. This is attributed to the fact that, unlike an office, most houses don’t have a dedicated space for a workstation or in many cases, comfortable chairs and desks. Moreover, due to the unavailability of height aligned chairs and desks, a large number of people work while lounging on their beds and slouching on their sofas, which further aggravates the issue of sore back, shoulders and neck.  

If you are suffering from severe back pain then consult the orthopedician in Goa at Manipal Hospital. 

Thus, to reduce back or neck pain, it is necessary to:

  • Get a comfortable workstation: A comfortable workstation will significantly increase productivity and can also help a person feel physically better. Moreover, it is necessary to invest in a few office appliances to work comfortably for several hours. Proper office ergonomics include a footrest, a good desk posture and the correct chair height that can mitigate strain on the joints and muscles. 

  • Exercise and stretch regularly: Unlike working from the office, which includes physical movement due to the commute, working from home is closely associated with negligible physical movement. Thus, exercising and stretching regularly are critical for protecting the spine. Additionally, people who are working from home must engage in low-impact aerobic activities regularly to stay in shape and minimize back pain. 

  • Fix sitting posture: Incorrect posture including prolonged slouching forward is one of the major contributors to back pain. Thus, people are advised to sit straight while working from home as it keeps the bones and joints aligned, supports the ligaments and muscles and prevents muscle fatigue. You can visit Manipal Hospital, it is one of the best spine surgery hospital in Goa having doctors working 24/7 to take care of you.

  • Set the screen height properly: The height of the computer must not be set too low or too high so that the person doesn’t have to crane their neck up or down while working. Moreover, the computer screen should be directly in front of the person to avoid tilting or turning the head. 

By following the above-mentioned steps, a person can mitigate the chances of back pain and also get relief from back pain. However, if the pain persists and is accompanied by any of the following symptoms – incontinence (the inability to pass urine regularly), fever, leg ailment, pain at night, below-the-belly numbness and chills, then consult a doctor immediately at any orthopaedic Hospital in Goa


Dr. Sunny Kamat

Consultant - Orthopaedic

Spine Surgery, MH-Goa

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