Working from Home and Back Pain: How to Set Up Your Desk Properly

Since many professionals in Sant Cugat have started working from home for part of the week, we are seeing more and more cases of back and neck pain caused by the same issue: an improvised workstation. The good news is that with a few simple adjustments, you can prevent many of these aches and pains.

Why Working from Home Can Strain Your Back

The problem is rarely working too much; it's spending long hours in poor posture without moving. A laptop on the sofa, the kitchen table as a desk, or a screen that's too low all encourage unhealthy positions. Your neck bends forward, your shoulders round, and your lower back loses its natural curve.

How to Set Up Your Desk, Step by Step

1. Position your screen at eye level: The top of the screen should be at the same height as your eyes. If you're using a laptop, place it on a stand (or a stack of books) and use an external keyboard and mouse.

2. Keep your elbows at a 90° angle and your shoulders relaxed, neither hunched nor overstretched.

3. Support your back against the chair. If needed, use a lumbar cushion for extra support.

4. Keep your feet flat on the floor (or on a footrest) and your knees at a right angle.

5. Place your keyboard and mouse close by so you don't have to reach forward constantly.

The Rule That Really Works: Keep Moving

There is no perfect posture—only the next posture. Even with the ideal desk setup, your body needs regular movement.

• Stand up every 30 minutes, even if it's just for one minute.

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet (about 6 metres) away for 20 seconds.

• Take phone calls while walking around the house.

3 Quick Stretches You Can Do in Your Chair

1. Neck stretch: Gently tilt your ear toward your shoulder and hold for 15 seconds on each side.

2. Chest stretch: Clasp your hands behind your back and open your chest.

3. Spinal twist: Rotate your torso to one side while holding onto the back of your chair.

When Should You See a Chiropractor?

If your neck or back pain returns every week, you wake up feeling sore, or you notice tension spreading up into your head, it's worth having an assessment to address the underlying cause rather than just the symptoms.

Frequently Asked Questions

Will a good office chair solve the problem? It helps a lot, but regular movement remains the key.

Are standing desks worth it? Yes, provided you alternate between sitting and standing. Standing all day can also lead to fatigue.

Take Care of Your Back in Sant Cugat

With more than 246 Google reviews and an average rating of 5.0 stars, we've been caring for families in Sant Cugat since 2008.

During your first visit, we carry out a comprehensive spinal assessment and explain, with no obligation, whether chiropractic care could help you. Your first visit is €60, including the examination and report. Book online or call us on +34 935 83 66 16.

This article is for informational purposes only and is not a substitute for advice from your doctor or another qualified healthcare professional.