SB Sports Injury Clinic. 14 Broadway, Shifnal, Shropshire TF11 8AZ

  Contact: 01952 462330

The Pain of Home Working

This month’s topic is home working. The clinic has seen a sharp increase in spinal related postural pain since the introduction of Home working.  People have been thrown into workstation disarray moving from a workstation which has been assessed and adjusted to suit the individual to a workstation at home often on a dining room chair at a higher than normal table and often using a laptops rather than a PC with a separate monitor.

The importance of good posture at a workstation is vital for the individual and for the employer mainly because if an employee is comfortable and not in pain productivity will be higher and levels of sickness reduced.

I have listed a few tips you can try to help with your home set up. The key to a home setup is to try to mimic your workplace setup and feel comfortable.

Go get you chair!

If you have had previous posture related problems and use a specific chair, then see if you can relocate it at home this will make a huge difference. We have already advised several patients do this and it has completely changed their pain and discomfort.

Adapt the chair you are using

It is important to try to sit on a chair that has a Reasonable back support, putting a small rolled up towel in the lower back can help provide a degree of lumbar spine support.

Raise your screen

If you are working off a laptop then raising the screen can be tricky the best idea is to invest in a separate keyboard and mouse and then you can raise your laptop on either a laptop stand or simply pop some books underneath it. Your screen should be roughly high enough to see the reflection of your eyes in the top ½ of the screen.

Adjust your seat height

If you are finding your seat is too low, then add cushions sometimes using a box under your feet as a foot stool can help if your chair is a little high.

Increase screen view size

Increasing the screen view size will avoid over strain and slipping into poor postures that cause pain


Once you have addressed the set up its then all about not fixing in one position for too long, so it is important to try to move around as much as feasibly possible so fidget, stretch, sit to stand 10 times every hour and maybe take phone calls in standing rather than sitting just so you change your postural set.

The Association of Chartered Physiotherapists in Occupational Health have produced a guide to home working – click on the button below to view it:

View Guide

All the above will help prevent postural pain but if you are sore and would like some free advice or to book an appointment you can call 01952 462330, or email our team at, or fill out a form on our Contact Page.