Remote work is convenient, but also a big challenge for your spine. If after 8 hours at the laptop you feel pain and stiffness in your back, you are not alone. Research shows that after switching from office work to home office, most people report an increase in musculoskeletal complaints [1]. The good news? Most of these complaints can be prevented.

Why do your back hurt during remote work?

When in March 2020 the world unexpectedly shifted from office work to home office, no one anticipated it would become the norm. The problem is that your body was not designed for hours of sitting or lying down. When you lean over a laptop, your spine forms a C shape instead of adopting its natural S-shaped curve. This leads to overload of the intervertebral discs, ligaments, and muscles.

Tense back muscles are not a random reaction of the body. When you sit in a bad position, your muscles work continuously, trying to keep your body upright. It’s like holding a heavy backpack with an outstretched arm – at first, it doesn’t seem difficult, but after a while, the arm starts to tremble. 

The back, neck, and shoulder muscles react similarly. Constantly tense and overloaded, they become stiff, limiting their mobility. Studies show that just 4.5 hours of sitting at a desk causes a significant increase in stiffness of the paraspinal muscles in the lumbar and thoracic regions [2].

Overweight worsens the situation further. Every extra kilogram is a burden on the spine, especially in the lumbar region. If you are overweight and sit 8 hours a day in front of a computer, your intervertebral discs work under doubly difficult conditions – not only in a bad position but also under greater pressure. Studies show that people with a BMI over 25 have about a 10-15% higher risk of chronic back pain [3].

Which parts of the spine hurt most often during remote work?

The cervical and lumbar spine hurt most often. Cervical spine(neck) suffers when you stare at a monitor set too low or too high. Your head weighs about 5 kilograms, but when you push it forward, the neck load can double or even triple [4]. The result? Neck pain that radiates to the shoulders and causes tension headaches.

Thoracic spine(middle back) reacts to hunching. When you lean over the keyboard, the tense back muscles between the shoulder blades resist, trying to prevent you from folding completely in half. That’s why you feel stiffness and pressure right in this area.

Lumbar spine (lower back) bears the greatest pressure when sitting. When you sit without lumbar support or in a bent position – like on a soft couch – the pressure in the intervertebral discs can increase by about 30–40% compared to standing. If you also hunch over the keyboard, the risk of disc damage dramatically increases [5].

Ergonomic home workstation – what is most important?

You don’t need a desk costing 10,000 PLN to work healthily. However, you do need a conscious approach to organizing your space. Ergonomics is not a luxury – it’s an investment in your health that pays off very quickly.

How to set up a desk?

The right desk height is fundamental. Set it so that your elbows are bent at about 80–100 degrees, and your forearms can rest freely on the desk while writing [6]. If your table is too low, use a footrest. Too high? Change to a higher chair. This simple solution eliminates tension in the shoulders and neck.

Height-adjustable desk (standing desk) is an investment that really pays off. It’s not about standing for 8 hours – prolonged standing strains the legs and can lead to varicose veins. It’s about changing positions several times a day. 

Optimally: work sitting for 45 minutes, then raise the desk and stand for 15 minutes. This rotation relieves the spine, improves circulation, and increases concentration. If you cannot afford an electric desk (starting from several hundred zlotys), buy an attachment that allows you to work standing.

How to position your computer monitor?

Place the monitor about 50–70 centimeters from your face. The top edge of the screen should be at your eye level or slightly lower. If you work on a laptop, buy a stand and an external keyboard – it’s the best investment you can make. A laptop on your lap or a low table forces you to bend your head, which after a few hours leads to neck pain and muscle tension in the neck [7].

Monitor mount allows precise adjustment of the height and tilt angle of the screen. This is especially important if you have two monitors – both should be at the same height and at an equal distance from your eyes. 

Lighting and acoustics – underrated elements of ergonomics

Lighting directly affects your posture. Work in natural light and avoid screen glare. When the monitor is poorly positioned relative to the window, you involuntarily lean or tilt your head, which is not good for your spine.

If your desk must be placed sideways to the window, invest in blinds or shutters that allow you to control the light intensity. In the evening, use a desk lamp with adjustable brightness – place it on the opposite side to the hand you write with (if you are right-handed, the lamp should be on the left). 

The color temperature of the light also matters: for work, choose neutral light (4000–5000K) that does not tire the eyes. Save warm light (2700–3000K) for the evening, when the body prepares for sleep [8].

Acoustics affects muscle tension more than you think. If you work in a noisy environment, you unconsciously tense the muscles of your neck and jaw. If you cannot reduce the noise, use noise-cancelling headphones or play white noise/ambient music. However, avoid wearing tight headphones for long periods – they can cause tension around the temples and jaw, which transfers to the neck.

How to choose the right office chair?

A good ergonomic chair should have an adjustable seat height, lumbar support, and armrests. It sounds obvious, but most kitchen or "office" chairs do not meet these criteria.

Adjust the seat so that your feet rest flat on the floor and your knees form a right angle. A seat that is too high presses the blood vessels under the thighs and causes numbness in the legs. A seat that is too low strains the lower back [9]. If your chair is too high and cannot be lowered further, footrest solves the problem.

Lumbar support should fill the natural hollow in the lower back, supporting the lumbar curve. If your chair doesn't have it, a regular rolled-up towel or cushion will do just as well. You can also buy a separate lumbar cushion with a strap that fits any chair.

Armrests set at a height that allows you to operate the mouse freely without raising your arms. When your arms "hang in the air," shoulder and neck muscles work continuously, leading to chronic tension. Gel wrist pad additionally relieves the hand and prevents carpal tunnel syndrome.

Correct posture for remote work

Even the best chair won't protect you from pain if you sit on it incorrectly. Posture is a habit – at first, you have to think about it, but over time it becomes natural. Imagine someone gently pulling the top of your head upward. This visualization helps position the spine neutrally. Your head should rest centrally above the torso, not in front of it. Shoulders relaxed down, elbows close to the body. Back supported by the chair backrest, maintaining the natural lumbar curve.

Avoid "lazy sitting" with the pelvis pushed forward – this is the most common position on the couch and the worst thing you can do for your lower back. In this position, your lumbar spine loses its natural curve, and the intervertebral discs are unevenly compressed.

Don't cross your legs. This position, although comfortable, causes pelvic twisting and uneven spinal load. Keep your feet flat on the floor, hips level.

Breaks at work and good habits for the spine 

There is no perfect position in which you can stay still for 8 hours. Your body needs movement – it’s the oil for your joints and relief for your muscles.

Every 30-45 minutes, get up and take a walk. You don't need to do anything special – just five steps to the window, a glass of water, a look into the distance. This simple habit breaks static strain and allows muscles to relax [10]. If you forget, set reminders on your phone – after a few weeks, it will become your routine.

Changing position is also important. Every hour, shift your seat, adjust the backrest, stand at your desk, even for 10 minutes (if possible). Some follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (about 6 meters) away for 20 seconds. This relieves not only the eyes but also the neck – because by straightening up, you change the position of your head [11].

Stretching exercises and relaxation techniques perfect for remote work

How to relax tense muscles during the workday? You don't need a yoga mat or special sportswear. A few simple exercises done at your desk will make a big difference.

How long to exercise?Do three sessions daily of 5–10 minutes each: in the morning before work, at lunchtime, and in the evening after work. That's a total of 15-30 minutes that protect your spine from overload. Additionally, every hour during work, do one or two quick exercises (30 seconds each) – stretching the neck or shoulder rotations are enough.

• Neck stretching: gently tilt your head to one shoulder, hold for 15 seconds. Repeat 3 times on each side. You will feel immediate relief in neck muscle tension. You can do this exercise even while reading emails.

• Shoulder rotations: while sitting, make 10 slow, wide circles with your shoulders backward, then 10 forward. This relaxes tight back muscles between the shoulder blades and improves circulation. If you hear "cracking" during the exercise – it's a sign that your back desperately needed this movement.

• Seated forward bends: lean forward from the seat, lowering your arms between your knees. Stay in this position for 20-30 seconds, breathing deeply. Repeat 3 times. This simple exercise stretches the lower back and breaks the monotony of sitting.

• Cat-cow exercise: lean on the desk with both hands and alternately: arch your back up (like a cat), then hollow it down (like a cow). Perform 10 such movements. This mobilizes the entire spine and is especially effective for stiffness in the thoracic section.

• Torso rotations: while sitting, place your left hand on your right knee and gently twist your torso to the right, looking behind you. Hold for 15 seconds. Repeat on the other side. This exercise relaxes the thoracic spine and prevents stiffness.

The most common ergonomic mistakes in remote work – how to avoid them?

Knowledge is one thing, but practice shows that most of us make the same mistakes. Working with a laptop on your lap is the fastest way to neck pain and tight back muscles. A laptop with a low screen and integrated keyboard forces you to bend your head and hunch over. If you have to work like this, do it for a maximum of one hour a day; for the rest of the time, use a stand and an external keyboard.

Sitting on the couch or bed. A soft surface does not provide stable support – your pelvis "sinks," and your spine takes an unnatural position. If you want to work in the living room, switch to a hard chair with a backrest.

No breaks. "I'll finish this report soon" – then it turns out three hours have passed. Your body won't forgive this neglect. Set a timer to remind you to take a break every half hour.

Too many or too few things on the desk. Chaos forces you into uncomfortable positions when reaching for a notebook or cup. Too few items are not ideal either – if everything is on the screen, you forget to move. Ideally: most frequently used things within arm’s reach, the rest in a drawer.

Ignoring body signals. You feel stiffness in your spine but do not react – neither changing position nor taking a short break to stretch. Small discomfort today turns into chronic pain tomorrow. When you feel tension, it’s a sign to act: stand up, stretch, change position.

Lack of movement outside of work. If you sit all day and lie down on the couch in the evening, your body has no chance for physical regeneration. You need regular movement – walking, exercises, swimming. It’s not about competitive sports, it’s about regular activity.

Massagers in daily regeneration 

Massage supports regeneration and prevents chronic ailments. If you are looking for an effective solution for tense back muscles, consider professional devices such as:

• ZENT® HandSense™ – 6D massager with heating up to 45°C. Thanks to the adjustable strap, you can use it hands-free while working at your desk. It works wirelessly for up to 90 minutes. Ideal for the neck, shoulders, back, and lumbar region.

• ZENT® Ergosense™ – a vibration massager with 5 intensity levels and 4 interchangeable heads. The ergonomic handle allows you to massage hard-to-reach areas like the back or shoulder blades on your own. It works quietly (below 45 dB) and operates up to 180 minutes.

Regular massage perfectly complements exercises – together they create comprehensive protection for your spine. 15 minutes a day is enough to relax tense muscles and prevent chronic ailments.

Effects of poor remote work ergonomics 

Neglecting ergonomics is a real risk of diseases that can significantly affect your quality of life. Back pain always starts innocently. Ignored, however, it turns into chronic ailments. Among them, the most common are:

1. Discopathy (herniated intervertebral disc) is a common result of years of sitting in a poor posture. When intervertebral discs are constantly and evenly compressed, their structure is damaged, and the soft center can start pressing on nerves. The result? Sciatica, numbness, and sometimes bladder control problems. This is no longer pain that "goes away after aspirin."

2. Carpal tunnel syndrome. Poccurs when you work with your wrist in a non-ergonomic position – raised too high or bent. The median nerve running through the wrist is compressed, causing tingling, numbness, and hand pain. In advanced stages, surgery is required.

3. Chronic tension of neck and shoulder muscles. Leads to contractures, limited mobility, and headaches. When muscles are tense for months, trigger points form – small, hard nodules that are painful when pressed. 

4. Posture defects. Rdevelop gradually. Kyphosis (hunching), anterior pelvic tilt, asymmetrical shoulder positioning – these are changes that initially are functional (resulting from habits), but if they persist for years, they become structural. Correcting such a defect requires intensive physiotherapy, sometimes even surgery.

When does back pain require a visit to a physiotherapist?

Not every pain requires specialist intervention. Sometimes improving ergonomics and a few days of rest are enough. However, there are warning signs that must not be ignored.

Go to a physiotherapist when:

• pain persists for more than two weeks despite rest and habit changes,
• you feel radiating pain to your legs or arms, numbness or tingling,
• pain worsens at night and wakes you from sleep,
• you have problems controlling your bladder or bowels (this is a signal for urgent intervention!),
• pain appeared after an injury or sudden movement,
• accompanied by fever, weakness, weight loss.

It’s also good to schedule a preventive visit if you have been working remotely for more than a year. The physiotherapist will assess your posture, identify weak points, and teach you exercises that will prevent the development of ailments. Remember, prevention is always cheaper than treatment.

Rehabilitation – what does recovery look like?

If back pain has become chronic or discopathy has appeared, the doctor will probably order rehabilitation. In this situation, rest is not enough – you need active treatment that will rebuild muscle strength and restore proper movement patterns.

Physiotherapy is fundamental. The physiotherapist uses various techniques: 

• manual therapy (deep tissue massage, joint mobilizations), 
• electrotherapy, 
• ultrasound. 

These treatments reduce pain and inflammation, preparing you for the next stage – therapeutic exercises. Don’t expect quick results – rehabilitation is a process that takes weeks or months, depending on the extent of the damage.

Therapeutic exercises gradually rebuild strength and flexibility. You will start with simple isometric exercises (muscle tension without movement), then move on to dynamic and functional exercises. The physiotherapist will also teach you exercises that you can do at home – every day, because one visit is not enough.

After finishing rehabilitation, do not immediately return to old habits. Maintain the gained fitness by continuing exercises 2-3 times a week and taking care of work ergonomics. Chronic pain is a warning – if you ignore the causes, it will return.

Remote work ergonomics is not a luxury, but a necessity. Your back was not made for hours of sitting in random positions on the couch or kitchen chair. Every hour spent in a bad position is a step closer to chronic pain, and in the long run – discopathy, muscle contractures, and permanent posture defects.

The good news is that you can prevent most problems. Proper monitor setup, chair with lumbar support, breaks every half hour, simple stretching exercises three times a day, maintaining a healthy body weight. These are conscious decisions that will help you keep a healthy spine for years.

FAQ – most frequently asked questions

Does an ergonomic chair really help?

Yes, but only if you use it correctly. The most expensive chair for 3000 zlotys won’t help if you slouch and sit on its edge. A good chair gives you tools – adjustment, lumbar support, proper cushioning. Invest in a decent chair (from 700–1000 zlotys upwards) and learn how to set it up. It will change everything.

How much will you pay for a basic ergonomic workstation at home?

You don’t have to spend a fortune. The basic set is: 

• decent office chair (700–1000 zlotys), 
• laptop stand (50–100 zlotys), 
• external keyboard and mouse (150–300 zlotys),
• footrest if needed (50 zlotys). 

Together it’s about 1000–1500 zlotys. If the budget is tight, start with a laptop stand and an external keyboard – this is the cheapest change that gives the biggest effect. You can temporarily improve the chair with a lumbar cushion for about 80 zlotys.

What to do when your spine and back hurt right now?

First of all, do not ignore the pain. Use cold or warm compresses – cold acts anti-inflammatory (first 48 hours), heat relaxes tense muscles (after 48 hours). Limit activities that strain the spine, but do not lie down all day – gentle movement speeds up recovery. You can use a back massager to help relax tight muscle bands. If the pain does not subside after a week, see a physiotherapist [12].

How to convince your employer to co-finance ergonomic equipment?

Present business arguments: sick leaves related to back pain cost the company more than an ergonomic chair. An employee who is not in pain is more productive. You can also refer to occupational health and safety regulations – the employer is obliged to provide safe working conditions, including remote work. Prepare a specific proposal (chair model, monitor on an arm) with medical justification – such a request has a better chance of success.

Does massage really prevent back pain?

Yes, regular use of massage brings measurable benefits. Research confirms that massage reduces muscle tension, improves blood circulation, and lowers cortisol levels – the stress hormone. Just 15 minutes of massage daily can alleviate ailments related to sedentary work [13]. A massager is a convenient solution because you can use it during work or in the evening before sleep, without the need to schedule appointments with a specialist. However, remember that massage is a supplement, not a substitute for good ergonomics and regular breaks.

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References

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[3] Zhang, T. T., Liu, Z., Liu, Y. L., Zhao, J. J., Liu, D. W., Tian, Q. B. (2018). "Obesity as a Risk Factor for Low Back Pain: A Meta-Analysis". Clinical Spine Surgery.

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[5] Li, J., Muehling, J., Zheng, L., Nakashima, D., Nemoto, M., Ito, M., Yokota, H. (2022). "Comparison of In Vivo Intradiscal Pressure between Sitting and Standing in Human Lumbar Spine: A Systematic Review and Meta-Analysis". Life.

[6] Hoe, V. C., Urquhart, D. M., Kelsall, H. L., Zamri, E. N., Sim, M. R. (2018). "Ergonomic interventions for preventing work-related musculoskeletal disorders of the upper limb and neck among office workers". The Cochrane Database of Systematic Reviews.

[7] Kumar, C. R., Nandini, C., Rao, S. K. (2025). "Continuous Posture Tracking and Feedback System to Prevent Neck Strain and Eye Related Issues". 2025 Design of Medical Devices Conference.

[8] Yu, H., Akita, T. (2022). "Effects of illuminance and color temperature of a general lighting system on psychophysiology while performing paper and computer tasks". Building and Environment.

[9] Kim, S., Park, J. H., You, H. (2021). "Significance of Lower Body Postures in Chair Design". Human Factors.

[10] Arippa, F., Leban, B., Pau, M., Cocco, P. (2022). "Postural strategies among office workers during a prolonged sitting bout". Applied Ergonomics.

[11] Bonnet, C., Daval, P., Crouzier, M., Field, D., Aptel, M., Cail, F. (2022). "Sitting vs. standing: an urgent need to rebalance our world". Health Psychology Review.

[12] Plandowska, M., Kędra, A., Krawczyk, M., Czaprowski, D., Piotrowska, S. (2024). "The Effect of an Active Break Intervention on Nonspecific Low Back Pain and Musculoskeletal Discomfort during Prolonged Sitting among Young People - Protocol for a Randomized Controlled Trial". Journal of Clinical Medicine.

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