Working from home and pain: 5 mistakes that harm your body (and how to correct them)
Since the rise of remote work, consultations with physiotherapists have exploded. Back, neck, wrists, knees — working from home without the right equipment can quickly become a nightmare. Here are the most common mistakes and, more importantly, how to avoid them.
Mistake #1: Working from the sofa or bed
This is the most common and most damaging mistake. Lying down or semi-reclined on a soft surface, your spine is no longer held in its natural position. Intervertebral discs experience uneven pressure, back muscles contract to compensate, and after a few hours, pain sets in.
✅ The correction: Invest in a chair with good lumbar support and always work seated at a table. If you don't have a dedicated desk, a dining chair is better than the sofa.
Mistake #2: Screen too low or too close
When the screen is placed flat on a table or too low, you constantly tilt your head forward. This movement, repeated for hours, generates considerable tension on the cervical vertebrae and neck muscles. This is called "text neck," and it's a silent epidemic.
✅ The correction: The top of your screen should be at eye level, about 50-70 cm from your face. A simple stand or a stack of books can be enough to raise a screen.
Mistake #3: Sitting still for hours
The human body is not designed to remain motionless. Prolonged sitting compresses the lumbar discs, slows circulation in the legs, and gradually stiffens the knee and hip joints.
✅ The correction: Apply the 30/5 rule — every 30 minutes, get up for 5 minutes. Walk, stretch, do a few shoulder rotations. These micro-breaks are enough to restart circulation and decompress the spine.
Mistake #4: Neglecting wrist and shoulder position
Typing with bent wrists or raised shoulders creates tension in the forearms, elbows, and upper back. In the long run, this can lead to tendinitis or carpal tunnel syndrome.
✅ The correction: Forearms should be horizontal, wrists in line with the arms, and shoulders relaxed downwards. A wrist rest can make a big difference.
Mistake #5: Ignoring the first signs of pain
This is undoubtedly the most serious mistake. A slight discomfort in the lower back or neck stiffness at the end of the day are warning signs. Ignoring them means letting temporary muscle tension turn into chronic pain that is difficult to treat.
✅ The correction: Act at the first signs. Simple solutions like a lumbar support belt or a neck massager can quickly relieve pain and prevent it from becoming permanent.
In summary
Remote work is not inherently bad for the body — it's how you practice it that makes the difference. A few simple adjustments to your work environment and habits are enough to preserve your long-term health.
At Corp Libre, we have selected therapeutic products designed to support your daily life, whether you work from home or in the office. Discover our range and take care of your body before pain sets in.