Avoid back pain when working from home

When we are working from home, most of us don’t have a workspace set up as well as we do at work. There are a lot of components that make a good workspace, from screen height to desk height to seated posture. Here’s our guide to avoiding back pain when working from home.

  1. View your computer screen with a straight neck

Place your screen directly in front of you so your head isn’t turned to the side. Your monitor should be at a comfortable viewing height so you aren’t looking down. If you don’t have a monitor arm, you can raise your screen height by placing it on a stack of books or on top of a box. If your head is pointed downwards or sideways for long periods of time, neck issues can occur. The placement of your screen is also important. If your computer or laptop is in front of a window you’ll spend most of the day squinting from the direct sun, and if the window is behind you, you’ll gain a lot of glare on your screen. To minimise eye strain from glare and sunlight, try to position your screen sideways to a bright window.

  1. Place keyboard and mouse at a comfortable height

For the correct height, your elbows should be bent 90 degrees, with your forearms resting on your desk. If your laptop has been raised to get the appropriate screen height, try using a separate keyboard and mouse to achieve a comfortable fit all round.

  1. Sit back in your chair

Try not to hunch forward in your chair as this puts pressure on the intervertebral lumbar discs. Sit back in your chair so your back is supported but close enough that your keyboard and mouse is reached comfortably.

  1. Rest your feet flat on either the floor or a foot support

Your sitting position should allow you to keep your feet flat on the floor or a footrest and keep your knees at the same height as your hips. Don’t tuck your feet back underneath or let them dangle in the air as this puts undue pressure on your legs.

  1. Don’t use a squishy wrist rest

These so-called supports can add compression on the finger flexor tendons and the median nerve which can increase the risk of carpal tunnel syndrome.

If you do experience any pain or soreness throughout the day, contact our physios today to book an appointment and get to the issue of the problem.


0800 111 788


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