If you’ve been working from home for a moment and are noticing lower back pain that lingers, it might be caused by your home office set-up. Working longer hours, not having a supportive chair and poor posture can all lead to back, neck, shoulders and wrists pain.

Furthermore, research has linked sitting for long periods with health problems including obesity and metabolic syndrome, a cluster of conditions that includes increased blood pressure, high glucose, excess body fat around the waist and abnormal cholesterol levels.

During these hard times, we definitely can’t afford to add to the burden of what is already Covid 19.

With that said, it might be time to start thinking more about the ergonomics of your at home office setup.

The Reason Why You Are In Pain + Tips!

  1. Stay Off The Couch

Yes, working on your cushiony, comfy couch sound like heaven. But the fact is, it is not ideal for your body posture.

When you’re sitting, it is better to be in as neutral of a position as possible. That means you want your spine to be similar to how when you’re standing. So when you’re sitting on the couch, you’re promoting your spine to a curve in the opposite direction, which can increase pressure on your spine up to 85%.

  1. Please Sit Up..

If you want to stay upright, the best way is to push the height of your chair as high as possible.

When you are lower in a chair, you have to lift your arms and wrists to meet the keyboard of your laptop. So when you bring your chair up as high as possible, you are more in a neutral position with shoulders and arms to match the level of the keyboard. It’s just much more comfortable and doesn’t promote any shoulder strain or any arm strain.

If you can’t lift your seat, just use pillows or cushions to try to keep you as high as possible. The issue thereupon , then, is that your legs are likely dangling off the chair; that might cause numbness in your legs. So a great idea is to just take any boxes of your online shopping-that you have lying around or books and prop them underneath your feet to give your feet a little lift so you don’t experience numbness or tingling in your thighs.

woman in red t shirt looking at her laptop
Photo by Andrea Piacquadio on
  1. And Try to Sit Back

Neck strain is commonly from when you’re leaning over at your monitor, or your back is leaning forward. The best thing you can do is try to use the back of your chair. And again, if you have a regular kitchen chair, is suggested by putting a pillow on the back of your chair and try to use the full back of your chair, because if you’re leaning forward, then it creates neck strain when you’re looking up at your monitor. You don’t want to look up.

So ideally, give yourself maybe four inches of height because you want your eyesight to be on the top quarter of your monitor, which sounds high, but better for your neck.

Neck strain is likely from when you’re leaning over to look at your monitor, or your back is leaning forward, but your head is up watching your monitor.

  1. Your Wrist Position When Typing

So a common pain to get while working from home is wrist pain. That’s mostly because at home, you place your wrist directly on a keyboard. And that contact stress could potentially lead to carpal tunnel syndrome or tendinitis issues. So when you’re typing, it’s really important to use the mouse and keyboard with your palms as much as possible versus having used it with your hand on the desk and your wrist. The reason is that your wrists are sensitive and they don’t have that meaty protection like your palms do. So it’s a good idea to avoid wrists stress by using your palms as your main form of contact when you’re keyboarding or while maneuvering your mouse.

So how to lessen and helps treat the aching your experiencing?


Kinesio Tape can be used to relax the fatigued muscles joints and also support the movement of it throughout your working house at home.

It is also designed to accommodate the body’s natural healing process and to provide extended soft tissue manipulation for a safer way of reducing pains.

Work more comfortably with ATF’s Kinesiology Tape!

WhatsApp us now to learn how we can help you.


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