Working From Home Doesn’t Have to Be a Pain (Literally)
Let’s be honest — most home offices aren’t designed with your body in mind.
And for many of us, “home office” means:
- Perching at the kitchen table
- Working from the sofa
- Or even typing away from bed
It might seem harmless, but over time this can lead to:
– Back pain
– Nerve Pain
– Neck and shoulder tension
– Aching wrists or fingers
As a physiotherapist, I’ve seen how common this is — but also how fixable it can be.
You don’t need a fancy ergonomic chair or a high-tech sit/stand desk to feel better.
You just need a few smart tweaks using what you already have.
Step 1: Start With What You’ve Got
You’re probably not buying a new desk today — and you don’t need to.
Let’s work with what’s already in your house.
Chair Tips:
The chair is one of the biggest culprits when it comes to discomfort — but also the easiest to improve.
Your goal:
- Feet flat on the floor
- Knees slightly below hip height
- Spine supported, not slouched
Simple fixes:
- Too low? Sit on a firm cushion or folded blanket to raise yourself up
- No lower back support? Roll up a towel or small cushion and place it behind your lower back
- Feet dangling? Use a box, stack of books, or a footstool for support
Bonus: If your chair has armrests, make sure they don’t force your shoulders upward or out to the sides. You want your arms to hang naturally.
Desk or Table Height:
Ideally, your elbows should be at a 90° angle when you type, with your shoulders relaxed (not hunched up toward your ears).
If your desk is too high:
- Raise your chair slightly
- Use a footrest (or DIY one) to support your feet
If your desk is too low:
- Raise your laptop or monitor with books, boxes, or a laptop stand
- If typing becomes awkward, consider using a separate keyboard (you can find budget options for under £20)
Screen Setup:
Your screen should be at or just below eye level so you don’t spend the day looking down.
This is a big one — and often overlooked.
Try this:
- Stack books or a box under your monitor or laptop
- Use a shoe box, cereal box, or even a chopping board across two tins!
- If you use a laptop, a separate keyboard and mouse makes a big difference
Avoid:
- Leaning in
- Tucking your chin down for long periods
- Working with your screen off to the side
Every inch your head moves forward adds significant strain on your neck.
Fancy equipment is not a necessity however it can be helpful in these blogs I share some ideas for equipment and seating. It’s always good to have options.
Physio Tip: Movement Beats “Perfect” Posture
Even with the most ergonomic setup, no posture is perfect if you stay frozen in it all day.
Your body craves movement.
Build little shifts into your day:
- Change position every 20–30 minutes
- Stand or pace during phone calls
- Do a couple of shoulder rolls or neck stretches between tasks
- Try sitting on a firm cushion for 30 mins, then switching back — these little changes keep your body from stiffening up
If you’re working long hours at home, even just standing up and stretching for 1 minute every hour can help.
Still Feeling Sore? It Might Not Just Be the Setup
If you’ve adjusted your desk and chair but still feel uncomfortable, the issue might be your body, not just your workstation.
For example:
- Tight upper back can make sitting painful
- Weak rotator cuff and upper back can make it difficult to maintain a good posture
- Weak glutes and core can lead to slumping and back pain
- Old injuries can flare up when you’re stuck in one position
That’s where a more holistic approach comes in.
Free Posture Masterclass
Join the dots between your body and your pain – lightbulb moments guaranteed 💡
Together we assess 3 key areas of your body and make immediate improvements.
Whether your pain is new or you’ve been living with it for years, this class is a great place to start.
👉 Watch the Posture Masterclass here for free
Home Desk Ergonomics Checklist (No Fancy Gear Needed)
Use this quick checklist to improve your setup using everyday items:
✔ Chair Setup
☐ Feet flat on the floor
☐ Knees slightly lower than hips
☐ Use cushion to raise seat height if needed
☐ Rolled-up towel or pillow behind lower back
✔ Desk Position
☐ Elbows at 90°
☐ Shoulders relaxed
☐ Raise chair if desk is too high (add foot support)
☐ Raise laptop/screen if desk is too low
✔ Monitor/Screen
☐ Screen at or just below eye level
☐ Raised using books, boxes, or stand
☐ Not leaning forward or looking down constantly
☐ Using a separate keyboard/mouse if laptop is elevated
✔ Movement Habits
☐ Change position every 20–30 minutes
☐ Stand up during calls
☐ Stretch briefly between tasks
☐ Vary sitting positions throughout the day
Final Thoughts: You Don’t Need Fancy Gear to Feel Better
Your setup doesn’t have to be perfect — just better.
A few adjustments using pillows, towels, and books can make a huge difference.
Start with one or two tips above, build movement into your day, and listen to your body.
And if you need more help, my masterclass is always open and I’m always here if you need.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
P.S. If you found this helpful, feel free to share it with a friend or colleague who’s working from home too — especially if they’re complaining about their back!
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