Working from home can offer flexibility and convenience, but spending long periods sitting at a desk can sometimes contribute to neck pain, back pain, and general muscular discomfort. Whether you’re working from a laptop at the kitchen table, sitting at a desk for several hours, or switching between different workspaces throughout the day, your working environment and movement habits can influence how comfortable you feel.

Neck and back pain are common problems that can affect concentration, productivity, sleep, exercise, and everyday activities. Although sitting at a desk doesn’t automatically cause pain, prolonged periods in one position, limited movement, and changes in your usual activity levels may contribute to symptoms.

The good news is that small adjustments to your desk setup, regular movement breaks, and appropriate exercises can help you manage discomfort and make working from home more comfortable.

In this article, we’ll explore common causes of neck and back pain when working from home, how to improve your desk setup, useful movement exercises, practical ways to manage symptoms, and when you should consider seeing a physiotherapist.

Key Takeaways

• Working from home can contribute to neck and back discomfort, particularly when your workstation is uncomfortable or you spend long periods in one position.
• Laptop screens that are too low can encourage prolonged neck bending and may contribute to discomfort.
• There isn’t one perfect sitting posture, and regularly changing position is often more useful than trying to maintain a rigid posture all day.
• Adjusting your chair, screen, keyboard, and desk can help make your workspace more comfortable.
• Regular movement breaks can help reduce the time spent sitting continuously.
• Gentle mobility exercises and appropriate strengthening can help support neck and back function.
• You don’t necessarily need to stop working or exercising because of mild discomfort, but activities may need to be modified if symptoms worsen.
• Persistent, worsening, or significant symptoms should be assessed by a healthcare professional.
• A physiotherapist can help identify contributing factors and develop an individualised treatment and exercise programme.

Why Can Working From Home Cause Neck and Back Pain?

Working from home doesn’t automatically lead to neck or back pain. However, changes in your working environment, daily routine, and activity levels can influence how your body feels throughout the day.

For example, you may be working from a kitchen chair, using a laptop without a separate keyboard, or spending several hours in meetings without getting up.

These situations can make it harder to vary your posture and movement throughout the day.

Common factors that may contribute to discomfort include:

• Sitting for prolonged periods without changing position
• Working on a laptop with a low screen
• Using a chair that doesn’t provide comfortable support
• Reaching forward towards a keyboard or mouse
• Holding the neck in one position for extended periods
• Working at a desk that is too high or too low
• Taking fewer movement breaks than usual
• Reduced physical activity during the working day
• Increased work-related stress or poor sleep
• Sudden changes in exercise or daily activity levels

Neck and back pain are often influenced by several factors rather than one specific posture or piece of equipment.

Your physical activity, stress levels, recovery, previous injuries, and general health can all play a role in how symptoms develop or persist.

This is why improving your workstation can be helpful, but it may not be the only step needed to manage ongoing pain.

Common Symptoms of Work-Related Neck and Back Pain

Symptoms can vary considerably depending on the individual and the factors contributing to their discomfort.

Common symptoms may include:

• Neck stiffness or aching
• Pain around the shoulders and upper back
• Discomfort between the shoulder blades
• Lower back pain after prolonged sitting
• Muscle tightness around the neck and shoulders
• Headaches associated with neck discomfort
• Pain when turning or bending the neck
• Stiffness when standing up after sitting
• Discomfort during long video meetings
• Reduced tolerance for prolonged desk work
• Symptoms that improve after moving around
• Pain that returns towards the end of the working day

Some people notice that their discomfort builds gradually throughout the day, while others experience symptoms after particularly long periods of sitting or working in an uncomfortable position.

If neck or back pain is affecting your concentration, sleep, exercise, or ability to work comfortably, it may be worth reviewing your working setup and seeking professional advice if symptoms persist.

How to Set Up Your Home Desk to Reduce Neck and Back Pain

Your workstation doesn’t need to be expensive or complicated to be comfortable.

Small adjustments to your screen, chair, keyboard, and desk can help reduce unnecessary reaching, improve comfort, and make it easier to change position throughout the day.

The aim isn’t to create a perfect posture that you must maintain constantly. Instead, your workspace should support a range of comfortable positions and allow you to move regularly.

1. Position Your Screen at a Comfortable Height

Screen height is particularly important when using a laptop.

If your screen is too low, you may spend long periods looking down, which can increase the demands placed on your neck muscles.

For a desktop computer or laptop setup:

• Position the screen directly in front of you.
• Aim to keep the top of the screen around eye level or slightly below, adjusting for your comfort and visual needs.
• Place the screen at a distance that allows you to read without leaning forwards.
• Avoid repeatedly twisting your neck to look at a screen positioned to one side.
• Adjust the text size if you find yourself leaning towards the screen to read.

If you use a laptop for several hours each day, consider raising it on a stable stand and using a separate keyboard and mouse.

This allows you to position the screen more comfortably without having to raise your shoulders or reach awkwardly towards the keyboard.

2. Adjust Your Chair

Your chair should allow you to sit comfortably and change position throughout the day.

You don’t necessarily need an expensive ergonomic chair. What matters is whether the chair suits your body and allows you to work without persistent discomfort.

Consider the following adjustments:

• Keep your feet supported on the floor or on a footrest.
• Aim for a comfortable knee position, with your hips and knees at roughly similar heights or adjusted to suit your body.
• Use the backrest if it provides comfortable support.
• Avoid feeling that you need to hold your body rigidly upright.
• Ensure your chair allows you to sit close enough to your desk without reaching forwards.
• Adjust the chair height so your shoulders can remain relaxed while using the keyboard.

If your chair doesn’t provide enough lower back support, a small cushion or rolled towel may help you find a more comfortable position.

However, support should feel comfortable rather than forcing your spine into a particular shape.

3. Position Your Keyboard and Mouse Properly

If your keyboard and mouse are too far away, you may find yourself repeatedly reaching forwards or holding tension through your shoulders.

Try to:

• Keep the keyboard close enough that your elbows remain near your sides.
• Position your mouse within easy reach.
• Relax your shoulders while typing.
• Keep your wrists in a comfortable position.
• Avoid reaching across your body repeatedly to use your mouse.
• Consider an external keyboard and mouse when using a raised laptop.

These small changes can make desk work more comfortable, particularly if you spend several hours typing or using a mouse.

4. Adjust Your Desk Height

Your desk should allow you to work without repeatedly raising your shoulders or leaning forwards.

Ideally, your forearms should be supported comfortably while your elbows remain close to your sides.

If your desk is too high, you may find yourself lifting your shoulders. If it is too low, you may lean forwards or bend your neck to compensate.

If you can’t adjust the desk height, consider whether changing your chair height or using a footrest could improve your position.

The goal is to create a workspace that feels comfortable and allows you to move naturally throughout the day.

5. Avoid Working From the Sofa or Bed for Long Periods

Working from a sofa or bed can be convenient occasionally, but these environments don’t always provide the same support and workspace flexibility as a desk.

You may find yourself leaning forwards, twisting your body, or looking down at a laptop for extended periods.

If you need to work away from your desk:

• Use cushions to support your back where helpful.
• Raise your screen if possible.
• Avoid holding your neck in a downward position for long periods.
• Change position regularly.
• Take movement breaks between tasks.

You don’t need to avoid these positions completely, but a more suitable workstation may make prolonged work more comfortable.

Is There a Perfect Sitting Posture?

No single sitting posture is ideal for everyone, and maintaining one supposedly perfect posture throughout the working day isn’t necessary.

It is common to hear that slouching or sitting incorrectly causes back pain. However, the relationship between posture and pain is more complex than this.

People can experience back or neck pain while sitting upright, while others can sit in a more relaxed position without developing symptoms.

Rather than focusing on keeping your spine perfectly straight all day, it is often more useful to:

• Find a comfortable sitting position.
• Change position regularly.
• Avoid remaining in one position for too long.
• Adjust your workspace to reduce unnecessary reaching.
• Build strength and physical capacity through regular activity.
• Take breaks when your symptoms begin to increase.

Your body is designed to move, and different positions place different demands on your muscles and joints.

The aim is to find a comfortable working routine that allows you to vary your position rather than worrying about maintaining a rigid posture.

Why Are Movement Breaks Important When Working From Home?

One of the easiest ways to improve your working routine is to break up long periods of sitting.

When you’re concentrating on a task or attending consecutive meetings, it’s easy to remain in the same position for several hours.

Regular movement breaks give you an opportunity to change position, move your joints, and reduce the amount of uninterrupted sitting throughout the day.

You don’t necessarily need a long exercise session every time you take a break.

Simple activities such as standing up, walking around the room, stretching gently, or climbing a flight of stairs can help you introduce more movement into your routine.

How Often Should You Take Movement Breaks?

There isn’t one exact schedule that works for everyone.

You might find it helpful to stand up or move for a short period every 30–60 minutes, adjusting the frequency according to your comfort, workload, and symptoms.

For example, you could:

• Stand up between meetings.
• Walk around while taking a phone call.
• Get a glass of water regularly.
• Take a short walk during your lunch break.
• Alternate between sitting and standing if you have a suitable workstation.
• Set reminders to move if you often lose track of time.

If you notice that your neck or back becomes uncomfortable after a particular period of sitting, try taking a break before your symptoms become more pronounced.

The aim isn’t to follow a strict timer but to avoid spending the entire working day in one position.

Movement Exercises for Neck and Back Pain

Gentle movement exercises can help you maintain mobility and make it easier to change position during the working day.

The most appropriate exercises depend on your symptoms, movement tolerance, and physical needs.

The following examples may be useful for some people experiencing mild work-related stiffness or discomfort.

1. Gentle Neck Rotations

Neck rotations encourage movement through the cervical spine and may help ease stiffness associated with prolonged desk work.

To perform the exercise:

1. Sit or stand in a comfortable position.
2. Keep your shoulders relaxed.
3. Slowly turn your head to one side within a comfortable range.
4. Return to the centre.
5. Repeat towards the other side.
6. Continue with a small number of controlled repetitions.

Avoid forcing your head into the end of the movement or pushing through sharp pain.

The aim is to move gently rather than stretch as far as possible.

2. Chin Retractions

Chin retractions involve gently moving your head backwards without tilting it up or down.

They can be useful as a movement exercise when spending long periods looking at a screen.

To perform the exercise:

1. Sit or stand comfortably.
2. Look straight ahead.
3. Gently draw your chin backwards, as though making a small double chin.
4. Keep your eyes level and avoid forcing the movement.
5. Hold briefly before relaxing.

Repeat a few times if the movement feels comfortable.

This exercise isn’t a requirement for maintaining good posture, and it may not suit everyone. Stop if it causes pain, dizziness, or other unusual symptoms.

3. Shoulder Rolls

Shoulder rolls provide a simple way to move the shoulders after prolonged typing or mouse use.

To perform the exercise:

1. Sit or stand comfortably.
2. Gently raise your shoulders.
3. Move them backwards in a controlled circular motion.
4. Allow them to relax downwards.
5. Repeat several times before changing direction if comfortable.

The movement should feel relaxed rather than forced.

You can also use this exercise as a reminder to take your hands away from the keyboard and change position during the day.

4. Thoracic Extension

The thoracic spine is the part of your back that runs through the upper and middle back.

Thoracic extension exercises encourage movement through this region, which may feel stiff after prolonged sitting.

To perform a simple version:

1. Sit in a stable chair with a supportive backrest.
2. Place your hands across your chest if comfortable.
3. Gently lean your upper back backwards over the backrest.
4. Keep the movement controlled and avoid forcing your lower back into an uncomfortable position.
5. Return to your starting position.

Repeat a few times within a comfortable range.

If the movement aggravates your symptoms, stop and seek advice about an appropriate alternative.

5. Cat-Cow Exercise

The cat-cow exercise involves gently moving the spine between rounded and extended positions.

It can be useful for introducing movement through the back after prolonged sitting.

To perform the exercise:

1. Start on your hands and knees.
2. Gently round your back towards the ceiling.
3. Slowly reverse the movement, allowing your back to move in the opposite direction.
4. Move between the two positions at a comfortable pace.
5. Repeat several times without forcing the movement.

You can adjust the range of movement to suit your comfort.

This exercise may not be appropriate for everyone, particularly if getting onto the floor is difficult or the position aggravates your symptoms.

6. Walking Breaks

Walking is one of the simplest ways to introduce movement into your working day.

You don’t need to walk quickly or cover a particular distance.

Try standing up and walking around your home for a few minutes between tasks or taking a short walk during your lunch break.

Regular walking can help you break up prolonged sitting and contribute towards your overall physical activity.

If walking significantly aggravates your back pain or causes symptoms to spread into your leg, you may need to adjust your activity and seek professional advice.

Strengthening Exercises for Neck and Back Pain

Movement breaks can help reduce prolonged periods of sitting, but strengthening exercises may also be useful when neck or back pain persists.

Improving the strength and capacity of the muscles around the trunk, shoulders, and neck can help you tolerate the demands of everyday activities.

The appropriate exercises will depend on your symptoms and goals.

A physiotherapist may recommend exercises such as:

• Resistance band rows
• Shoulder strengthening
• Trunk strengthening exercises
• Gluteal strengthening
• Bridges
• Modified abdominal exercises
• Progressive resistance training
• Exercises that build tolerance for sitting, standing, or lifting

Not everyone needs a specific neck or back exercise programme.

For some people, gradually increasing general physical activity and improving their working routine may be sufficient. Others may benefit from a more structured rehabilitation plan.

If your symptoms are persistent, a physiotherapist can help identify which exercises are likely to be most appropriate for you.

Should You Stop Working or Exercising If Your Neck or Back Hurts?

Not necessarily.

Mild neck or back discomfort doesn’t automatically mean that you need to stop all physical activity or avoid working at your desk.

In many cases, maintaining appropriate movement while adjusting activities that significantly aggravate your symptoms can be helpful.

Depending on your symptoms, you may need to:

• Reduce the length of uninterrupted sitting periods.
• Change your working position more frequently.
• Adjust your screen or chair.
• Take more regular movement breaks.
• Temporarily modify gym exercises that aggravate your pain.
• Reduce the duration of particularly demanding activities.
• Gradually rebuild your usual exercise routine.

Complete rest is not usually necessary for uncomplicated neck or back pain.

However, pain that is severe, progressively worsening, or associated with neurological symptoms requires appropriate assessment.

The aim is to remain as active as reasonably comfortable while identifying and managing the factors contributing to your symptoms.

How Long Does Work-Related Neck and Back Pain Take to Improve?

Recovery varies considerably between individuals.

Some people notice improvements relatively quickly after adjusting their workstation and introducing more movement into their routine.

Others may experience persistent symptoms that require a longer period of rehabilitation and changes to their working habits.

Factors that may influence recovery include:

• How long you’ve had symptoms
• The severity of your pain
• Your daily activity levels
• The amount of time spent sitting
• Your workstation setup
• Your physical strength and conditioning
• Previous neck or back problems
• Sleep quality and stress levels
• The demands of your job
• How your symptoms respond to activity and rehabilitation

Rather than focusing only on a specific number of days or weeks, it can be more useful to monitor changes in your comfort, movement, concentration, and ability to complete normal activities.

If your symptoms persist despite making adjustments, a physiotherapy assessment can help identify whether further treatment or investigation may be appropriate.

Managing Neck and Back Pain at Home

There are several practical steps you can take to help manage discomfort while working from home.

Review Your Working Environment

Look at your current workstation and consider whether you are regularly reaching forwards, looking down, twisting your neck, or holding your shoulders in an uncomfortable position.

You don’t need to change everything at once.

Start with the adjustments most likely to improve your comfort, such as raising your laptop screen, moving your keyboard closer, or improving your chair position.

Build Movement Into Your Routine

Rather than relying on one long exercise session at the end of the day, try to include movement throughout your working hours.

Short walks, standing breaks, and gentle mobility exercises can make it easier to vary your position.

Maintain Your General Physical Activity

Walking, swimming, cycling, gym training, and other forms of physical activity can contribute to your overall physical health.

If you have neck or back pain, you may need to modify some activities temporarily, but avoiding all exercise isn’t necessarily beneficial.

Gradually return to the activities you enjoy according to your symptoms and physical capacity.

Consider Your Sleep and Stress Levels

Work-related discomfort isn’t always explained by your desk setup alone.

Poor sleep, increased stress, and demanding workloads can influence pain and recovery.

Taking regular breaks, maintaining a consistent sleep routine, and managing your workload where possible may help support your overall wellbeing.

Don’t Ignore Persistent Symptoms

If your neck or back pain continues despite adjusting your working habits, or if your symptoms are becoming more severe, consider seeking professional advice.

An assessment can help identify contributing factors and determine whether you would benefit from a structured rehabilitation programme.

Warning Signs You Shouldn’t Ignore

Most episodes of neck and back pain aren’t emergencies, but some symptoms require prompt medical assessment.

Seek urgent medical advice if you experience:

• Severe or rapidly worsening neck or back pain
• New or progressive weakness in an arm or leg
• Significant numbness or altered sensation
• Difficulty walking or new problems with balance
• Back pain accompanied by new difficulty controlling your bladder or bowel
• Numbness around the genitals, buttocks, or inner thighs
• Severe pain following a significant injury
• Neck or back pain accompanied by fever or feeling seriously unwell

New bladder or bowel dysfunction, numbness around the saddle area, or rapidly progressing weakness alongside back pain can indicate a serious condition requiring emergency assessment.

Call 999 or attend A&E for emergency symptoms, particularly if you suspect a serious spinal problem.

If you’re unsure about your symptoms, seek appropriate medical advice rather than assuming they are caused by working at a desk.

When Should You See a Physiotherapist?

You don’t have to wait until neck or back pain becomes severe before seeking physiotherapy.

An assessment may be useful if you are:

• Experiencing persistent neck or back pain
• Finding it difficult to sit comfortably at your desk
• Developing recurring headaches associated with neck discomfort
• Struggling to turn or move your neck normally
• Experiencing back pain that affects walking or exercise
• Finding that symptoms regularly return during the working day
• Noticing reduced strength or movement
• Struggling to return to your usual exercise routine
• Unsure which exercises are appropriate
• Finding that your symptoms aren’t improving

A physiotherapist can assess your movement, strength, symptoms, and working routine to help identify factors that may be contributing to your discomfort.

They can also provide advice on workstation adjustments, activity modification, and exercises to help improve your ability to work and move comfortably.

Why Releaf’s Physiotherapy Approach Can Help

At Releaf, we understand that neck and back pain can affect much more than your comfort while sitting at a desk.

It can influence your concentration, productivity, sleep, exercise routine, and ability to enjoy everyday activities.

Our physiotherapists take the time to understand your symptoms, working environment, daily routine, physical activity levels, and goals.

Depending on your individual needs, treatment may include:

• Physiotherapy assessment
• Neck and back movement assessment
• Strength and functional assessment
• Individualised exercise rehabilitation
• Mobility exercises where appropriate
• Workstation and desk setup advice
• Activity modification
• Manual therapy where appropriate
• Advice on movement breaks and working habits
• Progressive strengthening
• Return-to-exercise guidance
• Strategies to help manage recurring symptoms

Rather than focusing only on your sitting posture, our aim is to understand the factors that may be contributing to your pain and help you develop a practical plan for improving comfort, movement, and physical capacity.

Whether you’re working from a dedicated home office, a shared workspace, or a temporary desk setup, your treatment should reflect your individual needs and circumstances. To view our price list please click the link: https://www.releafphysio.com/price-list/

Why Choose Releaf Physio?

Whether you’re experiencing recent neck discomfort or have been struggling with back pain for several months, our physiotherapists can provide personalised, evidence-informed care.

We can help you:

• Understand what’s contributing to your neck or back pain
• Improve movement and physical function
• Identify useful workstation adjustments
• Develop a manageable movement routine
• Build strength and activity tolerance
• Manage symptoms during the working day
• Return to exercise and everyday activities
• Build confidence in your movement
• Develop a rehabilitation programme suited to your lifestyle

Your rehabilitation should be based on your symptoms, physical capacity, working environment, and goals rather than a generic list of posture rules. To book an appointment please click the link: https://www.releafphysio.com/book-online/

Frequently Asked Questions

Can working from home cause neck and back pain?

Working from home doesn’t automatically cause neck or back pain, but prolonged sitting, an uncomfortable workstation, limited movement, and changes in activity levels may contribute to symptoms.

Adjusting your workspace, taking movement breaks, and maintaining appropriate physical activity can help improve comfort.

What is the best desk setup for neck and back pain?

A comfortable setup generally includes a screen positioned at a suitable height, a chair that supports a comfortable sitting position, and a keyboard and mouse that are easy to reach without repeatedly leaning forwards.

However, there isn’t one perfect arrangement for everyone. Your workstation should suit your body, tasks, and visual needs while allowing you to change position regularly.

Should my laptop screen be at eye level?

The top of your screen can generally be positioned around eye level or slightly below, depending on your comfort and visual requirements.

If you use a laptop for extended periods, raising the screen and using an external keyboard and mouse can make it easier to maintain a comfortable working position.

How often should I get up from my desk?

There isn’t one schedule that suits everyone, but taking a short movement break every 30–60 minutes may be a useful starting point.

You can adjust this according to your symptoms, workload, and comfort.

The important thing is to avoid spending the entire working day sitting in one position without moving.

Are standing desks better for back pain?

Standing desks can provide another way to vary your working position, but standing continuously isn’t necessarily better than sitting continuously.

Alternating between sitting, standing, and moving may be more useful than relying on one position throughout the day.

If you use a standing desk, adjust it so you can work comfortably without repeatedly raising your shoulders or leaning forwards.

Should I stretch my neck and back every day?

Gentle mobility exercises may help some people manage stiffness and maintain comfortable movement.

However, not everyone needs a specific stretching routine, and forcing a movement that aggravates your symptoms may make things worse.

Choose exercises that feel appropriate for your symptoms and seek advice if your pain persists.

Is it better to sit up straight to prevent back pain?

Not necessarily. There isn’t one perfect posture that everyone needs to maintain throughout the day.

A comfortable sitting position, regular changes in posture, appropriate movement, and general physical activity may be more useful than trying to keep your spine perfectly straight at all times.

Can physiotherapy help work-related neck and back pain?

Yes. Physiotherapy can help many people manage neck and back pain by addressing factors such as movement, strength, activity levels, and working habits.

Treatment may include exercise rehabilitation, education, workstation advice, activity modification, and other appropriate physiotherapy techniques.

How long does work-related back pain take to improve?

Recovery varies depending on the cause and duration of your symptoms, your physical activity, and how your body responds to changes in your working routine and rehabilitation.

Some people improve relatively quickly, while persistent symptoms may require a longer period of management.

If your pain isn’t improving, a professional assessment can help identify appropriate next steps.

Should I stop exercising if my back hurts after sitting all day?

Not necessarily. You may be able to continue exercising by adjusting the intensity, duration, or type of activity.

Maintaining appropriate movement is often preferable to avoiding all activity, although exercises that significantly aggravate your symptoms may need to be modified.

Seek medical advice if your pain is severe, worsening, or accompanied by concerning symptoms such as new weakness or numbness.

Conclusion

Working from home can make it easy to spend long periods sitting in one position, particularly when you’re busy with meetings, deadlines, or tasks that require concentration.

Although your desk setup can influence your comfort, neck and back pain are often influenced by several factors, including movement habits, physical activity, stress, sleep, and individual health.

Making practical adjustments to your workstation, taking regular movement breaks, maintaining appropriate physical activity, and incorporating suitable exercises can help many people manage discomfort and improve their ability to work comfortably.

If you’ve been experiencing persistent neck or back pain while working from home, a physiotherapy assessment can help identify contributing factors and provide an individualised treatment plan.

At Releaf, our goal is to help you understand your pain, improve your movement and strength, and develop practical strategies that support a more comfortable working day.