In recent years, millions of people moved from the office to their homes — often without the right chair, without an adjustable desk, and without any knowledge of ergonomics. The result? Pain in the lower back, the back, and the neck became one of the most common reasons for visiting a physiotherapist.
The good news is that, in most cases, this pain is not inevitable. With small changes to your posture, your workspace setup, and a few simple exercises, it can be significantly reduced — or even prevented altogether. This article does not replace a personalised assessment by a professional, but it gives you a practical starting point.
Why Does Working from Home Hurt So Much?
The problem is not simply that you are sitting. It is that you are sitting incorrectly, for too long, at the wrong height, with insufficient movement.
When you work from the sofa or from a kitchen table that has not been set up for work, your spine takes on loads it was not designed to sustain for hours on end. The lumbar spine loses its natural lordosis, the neck shifts forward to look at the screen, and the shoulders round.
This "kyphotic posture" places extra strain on the intervertebral discs, fatigues the muscles that stabilise the spine, and creates friction in the joints. Over time, pain develops — and if left unaddressed, it can become chronic.
The 5 Most Common Ergonomic Mistakes When Working from Home
Before we discuss solutions, it is worth identifying whether you are making any of the most common mistakes:
• Screen at the wrong height: If you are looking down or too far up, your neck is under strain. The screen should be at eye level or slightly below.
• Chair without lumbar support: The back of the chair does not make contact with the lumbar spine, leaving the lower back to "hang".
• Keyboard and mouse too far away: You are forced to stretch, placing extra load on the shoulders and neck.
• No active breaks: You work for 2–3 hours continuously without standing up or moving.
• Lighting and reflections: These force you to crane your neck to see the screen better.
Step-by-Step Ergonomic Workspace Setup
You do not need expensive equipment to create an ergonomic workstation. The following adjustments can make a significant difference:
• Chair height: Your feet should rest flat on the floor, with the angles at the knee and hip at approximately 90°.
• Lumbar support: Place a small cushion or a folded towel behind your lower back if your chair does not have built-in support.
• Screen height: The top of the screen should be at eye level. You can place books underneath your monitor or use a stand.
• Distance from the screen: Approximately one open hand's length from your face — not too close, not too far.
• Forearms in a neutral position: Your wrist should not bend when you type. If you notice tingling in your hands, also read our article on Carpal Tunnel Syndrome.
• Document placement: If you also work with physical documents, place them beside the screen rather than flat on the desk.
Desk Exercises to Relieve Back Pain
The following exercises are suitable for most people and can be done right at your desk. If you already have a diagnosed condition, please consult your physiotherapist first.
• Pelvic Tilt: Sitting down, tighten your abdominal muscles and gently tilt your lower back towards the back of the chair. Hold for 5 seconds. Repeat 10 times.
• Neck stretches: Gently lower your head towards one shoulder, hold for 20–30 seconds, then switch sides. Perform 2–3 repetitions per side.
• Thoracic rotation: Sitting down, place your hands on your shoulders and slowly rotate your trunk to the right and then to the left. 10 repetitions per side.
• Scapular retraction: Bring your shoulder blades together as though you are trying to squeeze a pencil between them. Hold for 5 seconds. 10 repetitions.
• Hamstring stretch (standing): Stand up, extend one leg in front of you with your heel on the floor, and lean your trunk gently forward. Hold for 20 seconds. Alternate legs.
The Principle of "Active Breaks"
Beyond exercises, one of the most effective ways to reduce back pain from working from home is simple: stand up more often.
Experts generally recommend breaking up seated work every 45–60 minutes. Even one minute standing up or walking to the kitchen helps to decompress the discs and maintain circulation.
You can use a timer on your phone or apps such as "Stand Up!" to remind you to move. Over time, this habit becomes automatic.
When Does Pain Need Assessment by a Specialist?
Not every case of back pain can be managed with ergonomics alone. Seek professional help if:
- The pain radiates down your leg (possible sciatica or disc herniation)
- You experience numbness or tingling in your limbs
- The pain does not ease after a few days of rest and movement
- Pain appears at night or in the morning for no apparent reason
- There is weakness in your legs or problems with your balance
For chronic lower back pain, physiotherapy for lower back pain may help, or, in certain cases, chiropractic treatment to restore spinal mobility. Additionally, for those who cannot travel easily, home visit physiotherapy in Voula, Vouliagmeni, Vari, Glyfada and Alimos is a practical option.
The Role of Posture in Long-Term Health
Posture does not only affect pain. It is linked to breathing, energy levels, and even mood. A forward head position or rounded shoulders reduce lung capacity and fatigue the neck muscles.
If you notice that your back "slouches" consistently and you find it difficult to correct your posture, it may be worth reading more about kyphosis or exploring Clinical Pilates — a method that strengthens the deep stabilising muscles and improves posture in a safe, targeted way.
Remember: good posture is not something you "hold" by force — it is something that develops gradually through strengthening and body awareness.
Summary: Small Changes, Big Difference
Back pain from working from home is common, but it is not inevitable. Start with the basics:
- Set up your position correctly (chair, screen, keyboard)
- Take short movement breaks every 45–60 minutes
- Incorporate 5–10 minutes of exercises during your working day
- Listen to your body — if the pain persists, seek help
If you would like personalised guidance or a posture assessment, you can contact us to book an appointment — including at your home, if you are in one of the areas we serve.