Working remotely has its perks—goodbye long commutes, hello pyjamas—but it also comes with its own set of challenges, especially for your body. If you’re hunched over a dining table or curled up on a couch with your laptop, you might have noticed some new aches and pains creeping in. You’re not alone, and the good news is that a few simple physiotherapy strategies can make a world of difference. Let’s dive into how you can stay comfortable and pain-free while working from home.
Common Ergonomic Issues in Remote Work Settings
When you’re working in a makeshift setup, things can go south pretty quickly. Poor posture is a big one. Without a proper desk or chair, you might find yourself craning your neck down to look at your screen or leaning forward for hours at a time. This can lead to tension headaches, shoulder pain, and stiff necks.
Lower back pain is another usual suspect. Dining chairs or couches often don’t have the lumbar support you need, and that slouched position takes a toll. Add in some wrist and hand strain from using your laptop’s built-in keyboard, and you’ve got a recipe for discomfort.
Even if you don’t feel it now, prolonged bad habits can snowball into long-term issues like repetitive strain injuries (RSIs) or chronic musculoskeletal pain. The sooner you address these problems, the better.
The Role of Physiotherapy in Preventing and Managing Issues
We asked the experts at Applied Motion, a leading physiotherapy clinic, for their take on how physiotherapy can help remote workers thrive. They explained that physiotherapy isn’t just for when you’re injured—it’s like having a personal trainer for your posture.
According to the Applied Motion team, a physiotherapist can help identify what’s causing your discomfort and provide personalised advice to fix it. They focus on practical, everyday changes, such as showing you how to sit properly or how to tweak your workspace for better ergonomics. And the cool part? They can also teach you simple exercises to counteract the effects of sitting all day. Think of it as giving your body the tune-up it needs to handle remote work life.
Physiotherapy Strategies for Remote Workers
Workspace Setup Tips
First things first: your workspace needs a little TLC. If you’re working from a dining table, try adding a cushion or rolled-up towel to your chair for extra back support. Got your laptop on the table? Prop it up with some books or invest in a laptop stand so the screen is at eye level. Your neck will thank you.
Using an external keyboard and mouse is a game-changer. It lets you keep your arms at a comfortable angle and your wrists in a neutral position. If that’s not in the cards, at least make sure your elbows are bent at around 90 degrees, and your wrists aren’t cocked up or down.
Movement and Stretching Breaks
One of the biggest mistakes people make is staying glued to their chair. Set a timer to remind yourself to move every 30–60 minutes. Even a quick lap around the room or a few shoulder rolls can help shake off tension.
Stretching is your secret weapon. It doesn’t have to be anything fancy—a few neck stretches or a quick hamstring stretch while standing can make a big difference. These little breaks keep your blood flowing and your muscles happy.
Posture Correction Exercises
If your posture has taken a hit, some simple exercises can help get you back on track. For example, chin tucks are great for combating that forward head posture so many of us end up with. Just tuck your chin slightly and imagine creating a double chin (yes, it feels weird, but it works).
Scapular squeezes are another win. Sit up straight, pull your shoulder blades back and down, and hold for a few seconds. These exercises strengthen the muscles that keep you upright and help undo the damage of slouching.
Specific Exercises for Remote Workers
Neck and Shoulder Relief
Your neck and shoulders do a lot of heavy lifting, especially when you’re staring down at a screen. Try a simple neck stretch: tilt your head to one side, bringing your ear towards your shoulder, and hold for 15–30 seconds. Repeat on the other side.
Shoulder rolls are a quick fix too. Roll them forward and back a few times to loosen things up. You’ll feel an instant release in tension.
Lower Back Support
For your lower back, seated pelvic tilts are gold. Sit on the edge of your chair, tilt your pelvis forward to arch your back slightly, then tilt it backward to flatten your lower back. This helps engage your core and maintain proper alignment.
Cat-cow stretches (yep, the ones from yoga) are also great. On all fours, alternate between arching your back (cow) and rounding it (cat). It’s like a mini massage for your spine.
Wrist and Hand Health
Typing all day can lead to stiff wrists and achy fingers. Give your wrists some love by doing wrist circles—just rotate them in both directions a few times. Stretching your fingers is another quick win. Spread them wide, then bring them together like you’re making a fist. Repeat a few times to shake off the tightness.
Long-Term Wellness Tips for Remote Workers
If remote work is here to stay, investing in your setup is worth it. Ergonomic furniture like an adjustable chair and a proper desk can save you a lot of pain down the road. If that’s out of reach, even small changes, like a good footrest or a supportive cushion, can make a difference.
Staying active outside of work is just as important. Regular exercise—whether it’s yoga, walking, or a full workout—helps counteract the effects of sitting all day. Make movement a part of your routine, even if it’s just a quick stretch session in the morning or evening.
Lastly, consider checking in with a physiotherapist, even if you’re feeling okay. They can spot potential issues before they become serious and keep your body in top shape. Think of it as preventative maintenance for your health.
Conclusion
Working remotely doesn’t have to mean working in pain. With a few tweaks to your setup and some simple physiotherapy-inspired strategies, you can keep your body happy and your workday productive. So, next time you catch yourself slouching or feeling stiff, remember: a little effort goes a long way. Your body will thank you for it!
Please note images generated with Midjourney
