Best tips for preventing pain when working from home


Working from home is a dream come true for many. You can stay in your pajamas all day, you don’t have to commute or deal with office politics, and

—if you’re like me—you get a constant supply of Starbucks delivered right to your door.

However, working from home can also be challenging because no coworkers are around to help share the load and keep productivity high throughout the day.

As someone who spends most of their time at the computer (this article isn’t going to write itself!), I’ve learned that ergonomics is critical in preventing pain while working from home.

Use ergonomic equipment

ergonomic mouse

Ergonomic equipment is one of the best ways to prevent pain when working from home.

-This includes chairs, desks, keyboards, mice, and monitors. Ergonomic equipment is designed to reduce strain on your body and help you avoid injury and pain.

If you work at a desk all day, it would be wise to invest in an office chair that supports good posture while typing or using your computer mouse.

Rest your feet on a box or footrest

good ergonomic posture

Rest your feet on a box or footrest. Keep your feet planted on the elevated surface and ensure they’re at a 90-degree angle. Don’t cross your legs or ankles while working.

Don’t put your feet on the desk either—you should keep them off until you’re ready to take a break.

Use ergonomic equipment

The best chairs will have adjustable height controls so that they can be set up correctly for different heights of people who use them regularly (such as children).

Use a laptop stand

A laptop stand can also be helpful if you’re going to be spending long periods looking down at your screen without taking regular breaks away from it;

-this is especially important if you’re on medication that causes dizziness or nausea as a side effect (elevating the screen reduces these side effects).

 Take care of your body and do exercises.

  • Take breaks. Breaks are essential because they allow you to rest, which can help prevent pain and injury. You should also take regular walking breaks if possible.
  • Do exercises at your desk. Exercises can help strengthen muscles and improve balance, flexibility, and coordination—all important when working from home. Here are some examples:
  • Stretch your shoulders by rolling them a few times in each direction (upwards, downwards, forwards).
  • Stretch your wrists by extending both arms straight in front of you and moving them up towards the ceiling until you feel a stretch in your wrists; hold for about 20 seconds each time before repeating (do three sets).
  • Stretch your back by bending forward from the waist so that hands touch knees or legs just above knees; hold for about 20 seconds each time before repeating (do three sets).
  • Maintain good posture throughout the day, so you don’t strain joints while sitting at your workstation/computer desk.

Learn proper ergonomics

Learning proper ergonomics for working from home is the first step toward preventing pain. What is ergonomics? It’s the study of human efficiency in work tasks and work environments.

Proper ergonomic practices ensure that your body is positioned correctly at your desk to maintain good posture and avoid getting sore or uncomfortable while working.

Poor ergonomic habits will lead to poor posture, which leads to back pain, neck pain, shoulder pain, and eye strain—all widespread problems among remote workers!

You may not be an ergonomic expert yet, but don’t worry—there are plenty of ways to learn more about it and ensure that you’re doing everything possible to prevent pain when working from home.

Make sure your chair and desk are the right height

It might seem like a no-brainer, but having your chair in the correct size is essential.

The right height should allow you to sit straight back, with both feet flat on the floor and knees at 90 degrees (or slightly less). Your thighs should be parallel to the ground when sitting in this position.

The same rules apply when choosing an office desk: choose one that allows you to work while maintaining good posture and preventing strain in any part of your body.

To determine whether a desk is at an appropriate height for your needs, stand behind it with both feet flat on its surface and arms extended forward over it; if necessary, use books under each foot as needed

—you want them placed evenly on both sides to form an angle of about 30 degrees from vertical (45 degrees would indicate too low).

Keep your screen at eye level.

Another important tip is to keep your computer screen at eye level. If you’re looking down, your shoulders will be hunched over, and you’ll develop a forward-flexed posture that can lead to neck pain.

In addition to being uncomfortable, this also puts strain on the muscles of your upper back and allows other parts of your body (like knees) to take over some of the work that your core muscles should do.

If you’re constantly looking up at your screen instead of keeping it at eye level, this can cause neck stiffness or even headaches due to muscle tension in the upper back and shoulders.

Again, poor posture when working from home is one way that many people unintentionally experience chronic pain while working from home.

To fix this problem, all you need is an adjustable monitor stand so that it’s easy for anyone who uses their computer all day long – whether sitting at a desk or standing up.

Sit up straight; no slouching.

correct sitting posture

Sitting straight is a good habit when working from home, but it also helps prevent pain.

  • Sit up straight—no slouching.
  • Keep your back straight and shoulders back. -This keeps tension off the muscles in your neck and lowers your back, leading to pain.
  • Use a chair with good back support when sitting at your desk for long periods. A footrest can also help relieve pressure on the lower back by taking some weight off it while sitting upright (and who doesn’t want this?)

Take regular breaks to stretch.

man stretching at work

When you work from home, staying on track and maintaining good posture can be difficult. Take regular breaks to stretch your arms, neck, and back to avoid pain and injury.

Your legs should also be given some attention–they’re often forgotten when we sit down for long periods.

Remember that stretching is only effective if you drink plenty of water throughout the day (you should have eight 8 oz glasses daily). Be sure to eat healthy foods as well; this will help keep your energy levels high so that you don’t feel fatigued all day.

Invest in an ergonomic keyboard and mouse

Ergonomic keyboards, designed to fit the contours of your hands and wrists, can help prevent pain.

While it’s essential to ensure that the keyboard is positioned so that you don’t have to bend your wrists, you also need to ensure that it is in a place where you can reach all of its keys without stretching.

A mouse should be positioned close enough to the keyboard, so there is no need for constant reaching or straining.

The mouse should be no more than an inch below your hands when using both devices together; this will ensure that it doesn’t cause unnecessary stress on your arms and provide ease in moving from one device to another without being forced into uncomfortable positions.

You can prevent pain while working from home.

You can prevent pain while working from home by using ergonomic equipment, doing exercises, learning proper ergonomics, ensuring your chair and desk are the right height, and keeping your screen at eye level.

In addition to taking care of yourself physically, it’s also essential to take breaks when you work from home. Make sure you get up regularly to stretch or walk around.


If you follow these tips, you’ll be able to work from home more efficiently and with less pain. Don’t hesitate to see your doctor or chiropractor for help if you have pain.

The last thing we want is for you to develop chronic issues because of something that could have been prevented in the first place.