Home Office Tips for Chronic Pain Relief

Modern-day remote working has made many people shift their work environment. Especially after the pandemic in 2019, many people have adapted to these changes and prefer to work from home. People have reported feeling more relaxed and productive while working from the comfort of their homes. Working remotely has been beneficial in many ways like saving time and fuel on long commutes and having a flexible schedule.

Along with all the pros of working from home, there are cons. Many people working from home have shown an increment in chronic musculoskeletal pain. The main reason behind this chronic pain is not having an ergonomic workstation and a comfortable chair. Whether you are working sitting on a couch with a laptop or having a temporary desk at your kitchen table at home, you likely feel discomfort in your back, neck, shoulders, arms and hips.

What is chronic pain?

Chronic pain is pain that stays for at least three or more months in your body. The pain can happen anywhere in your body including the shoulder, back, wrist and hands. This pain may come and go or it can be a constant. These symptoms are outcomes of bad posture, limited body movement, and poor body support while working. If the chronic pain is not treated at time further it can lead to depression, anxiety, and insomnia which can make your pain worse. This response makes a cycle that becomes difficult to break after a time.

So, it is very necessary to pay attention to these symptoms and start taking preventive actions to avoid this pain.

Why does remote working cause chronic pain?

As employees now prefer to work from home, most employers do not provide the equipment or support they need. Mainly, most of the employers do not provide proper ergonomics when people are working at the computer. At the same time, eliminating the commutes means more sitting time at the computer and we all know that long sitting affects the health of people of all ages.

Here are some common physical problems that can occur due to remote working.

Musculoskeletal Pain

Musculoskeletal pain refers to pain in muscles, nerves, bones, and ligaments, commonly felt in the lower neck, back, shoulders, and joints. The main problem behind this musculoskeletal pain is long sitting hours and that too in a bad posture. While working from home, most people use a bed, couch, or dining table while working. They do not pay attention to their sitting posture and laptop placement. Sitting in the wrong position leads to lower back pain while not positioning the laptop in the proper position can impact the neck and shoulders.

Sciatica Pain

Sciatica pain refers to pain that occurs along the sciatic nerve, which happens from the lower back through the hips and down each leg. This pain occurs when the sciatic nerve is compressed and there can be several reasons behind this. One of the main reasons behind this is sitting in an awkward position for long hours. Severe or chronic sciatica pain may require surgery, hence, it is very important to take precautions for this.

The best way to neglect this pain is not sitting in a position for long hours. Moving around in a few intervals can help prevent this type of pain and also ensure to sit in a proper posture to deal with this pain. However, if the pain intensifies it is advised to seek medical attention.

Carpal Tunnel Syndrome

This syndrome refers to a pain, numbing or tingling sensation in the hands or wrists that can go to the shoulder. This kind of pain happens due to repetitive activities like typing on a keyboard. It is advised to take breaks, and stretch hands and wrists to avoid this pain.

Eye Strain

Long hours of working on a laptop or monitor can have a strain on the eyes. In the end, people can have blurry vision and watery eyes. In addition, blue light emitted from laptop screens or phones is harmful to the eyes and can disrupt your vision. Sitting on a sofa or bed can lead to people keeping their laptop screen too close to their eyes. It is important to place your laptop at an appropriate distance as it can take a toll on the eyes.

What can you do to manage chronic pain?

Frequently change your position

Research has shown that movement and even standing at work can work great for your health. This will not only help you burn extra calories but also make you experience 50% less lower back pain. Less movement during work can cause more weight gain and muscle loss which can worsen existing muscle and joint pain. Also, sitting in bad posture can cause pain in the body’s joints. Performing yoga is a wonderful art of body movement which can help in joint pain.

Invest in ergonomic home office décor

While it may be your favourite at-home chair it could be contributing to chronic pain. Find an ergonomic office chair and desk that delivers good support while sitting, good posture and comfort to your lower back and hips. You may want to keep a footstool so that your knees are at your hip level or slightly above to take pressure off the lower back.

Take outdoor breaks and lighting

Whenever it is possible, take a 10-15 minute break and walk in outside. It is said that Vitamin D helps with mood, and quality of life, and also improves one’s long-term health outcomes. In addition, find a spot within your home that has good lighting whether natural or artificial to avoid eye strain.

Meditation and exercise

Meditation and regular exercise can help you relax your muscles spines and joints. It can also allow you to change your brain structure to better deal with chronic pain in the body. Deep breathing and meditation help you get rid of stress and relax your mind.

Treatment options for chronic pain

Currently, there is no cure for chronic pain. The only way to solve the problem is to identify and treat the cause. Many people with chronic pain are unaware of its cause. They use a combination of treatments including medications, therapies, and lifestyle changes to manage pain. The above-mentioned tips and pain medicines such as anticonvulsants, antidepressants, opioids and Nonsteroidal anti-inflammatory drugs which can help you to manage your pain. You can easily procure these medicines from online pharmacies such as Painmeds365 and that too without any prescription. Call your doctor if the pain is intense, it does not stop or it hinders you in your daily routine activity.


If you are working from home, there are chances that you also have chronic pain. This persistent pain can last for months or even years, significantly disrupting your ability to work, engage in activities, and care for yourself or others. If you are also suffering from chronic pain, please talk to your healthcare expert or pain specialist. There are ways to manage your pain to help you move toward a more comfortable life.