Working from Home: Protecting Your Neck and Lower Back

Mariana

Since 2020, the shift to working from home has become the new normal for many members of the Thornhill community. While remote work has its perks—no commuting, flexible hours—it also brings unique challenges to your physical health that we never anticipated. Without the structured movement of an office environment and with makeshift workstations, many people are experiencing increased discomfort in their necks and lower backs.

At MechPhysio, we’ve noticed a growing number of Thornhill residents seeking help for posture-related pain. Here’s what’s happening to your body and how you can take steps to feel better while working from home.

How Working from Home Impacts Your Body

1. Poor Posture

Dining tables, couches, and even beds have become makeshift desks. Without ergonomic office setups, many people adopt slouched or awkward postures, leading to strain on the neck and lower back.

Result: Rounded shoulders, forward head posture, and compressed discs in your lower spine can lead to chronic neck pain, a pinched nerve in the neck, chronic headaches, wry neck, and permanent curve reversal in the neck.

2. Reduced Movement

At an office, you’re naturally more active—walking to meetings, chatting with coworkers, or simply heading to the coffee machine. At home, it’s easy to stay in one spot for hours without realizing it.

Result: Prolonged sitting weakens core muscles, tightens hip flexors, and increases spinal stress and mental stress and contributes to weight gain.

3. Increased Screen Time

Without regular breaks, working from home often leads to long hours in front of screens, leading to eye strain, tech neck and overall mental fatigue. Studies show its more difficult to disconnect from work when you work from home.

Result: Stiffness in the upper back and neck, tension headaches, and muscle imbalances.

Tips for Reducing Neck and Back Pain

1. Set Up an Ergonomic Workspace

Invest in a proper desk and chair to support your posture. Your computer screen should be at eye level, and your feet should rest flat on the floor.

Quick adjustment: Use books or a laptop stand to elevate your screen.

2. Take Frequent Breaks

Stand up, stretch, or take a short walk every 30-60 minutes. Movement increases circulation and reduces muscle stiffness. This will also increase a fresh supply of blood to your brain leading to new ideas, productivity and creativity.

Simple solution: Set a timer on your phone every 1-2 hours to get up and stretch or use apps like Pomodoro to remind you to move.

3. Strengthen Your Core

A strong core provides support for your spine and helps alleviate lower back pain. Include exercises like planks, bridges, and gentle yoga stretches in your routine.

Fun solution: Start a plank challenge with a friend or group of friends that are also working from home!

4. Practice Neck-Friendly Habits

Avoid craning your neck forward while looking at screens. Keep your head aligned with your shoulders and bring devices to eye level.

How MechPhysio Can Help

MechPhysio is known for the Thornhill community’s reliable health provider to effectively and timely relieve problems such as neck and back pain. Doctors in Thornhill consider us their trusted provider to help patients with complex situations of neck and back pain, sciatica, pinched nerves, and movement problems.
Don’t let pain become part of your work-from-home routine, you don’t have to suffer anymore.
At MechPhysio, we specialize in helping Thornhill residents overcome posture-related pain with personalized care, including:

Posture Assessments: We identify how your work habits are affecting your body.
Targeted Treatment Plans: From manual therapy to guided exercises, we’ll address your specific concerns.
Education and Prevention: Learn how to optimize your workspace and daily movements to stay pain-free.

Reclaim Your Comfort

Working from home doesn’t have to mean living with pain. By making small changes and seeking professional support, you can protect your neck and lower back while staying productive.

If you’re struggling with posture-related discomfort, contact MechPhysio today. Let’s work together to get you back to feeling your best!