How to Prevent Neck & Back Pain While Working from Home

Since the lockdown, working from home has become the norm for many. But with makeshift workstations—from beds and couches to kitchen counters—comes an increase in neck and back pain. If you’ve found yourself shifting uncomfortably or struggling with daily discomfort, you're not alone.
The truth is: exercising three to four times a week isn’t enough to counteract eight hours (or more) of poor posture. Your setup matters. Slouching on the couch or crouching over a laptop in bed can lead to muscle stiffness, joint strain, and long-term spinal issues.

🪑 Set Yourself Up for Success with These Tips:

• Support your spine: Use a proper chair with back support.
• Align your body: Sit with ankles, knees, and hips at 90° angles.
• Raise your screen: Your monitor should be 10° above eye level and directly in front of you.
• Take regular breaks: Stand up, stretch, or walk every 30–45 minutes to reset your posture.

Taking care of your work environment is not a luxury—it’s a necessity for long-term health. Small changes can make a big difference in how you feel by the end of the day.