Remote work, screens and posture

Why does working from home hurt your back?

At home, the workstation is rarely designed for eight hours of screen time. A laptop on the table makes you tilt your head forward. A kitchen chair does not support your lower back. The sofa rounds your whole back. And with no commute and no meeting at the other end of the corridor, you move far less.

The INRS lists among the risks of remote work poorly set-up computer workstations, which encourage musculoskeletal disorders, and prolonged sedentary postures. These disorders most often show up as pain in the neck, shoulders, back or wrists.

Stress and difficulty switching off often add to it: a clenched jaw, raised shoulders, shallow breathing.

How can osteopathy help?

A posture held for hours ends up settling into the body. The head moves forward, the upper back rounds, the shoulders rise, the lower back sinks into the chair. Some areas freeze, others tighten to hold the position. Osteopathy looks at the whole picture.

What I look at

• the mobility of the neck, upper back and rib cage;
• the shoulders, arms and wrists, under strain from keyboard and mouse;
• the lower back, pelvis and hips, which stiffen when sitting;
• breathing and the jaw, often tight from stress and concentration.

What I work on

With suitable manual techniques, I restore mobility to the areas stiffened by sitting, especially the upper back and pelvis, release the muscles of the neck and shoulders, and work on the diaphragm to free up your breathing.

What you can expect

The aim is to relieve your neck, shoulders and back, move more easily and finish your day less stiff. For the effect to last, the session is not enough on its own: your workstation and habits matter just as much. That is why we talk about them every time.

How should I set up my desk at home?

The INRS gives simple guidelines that apply at the office as well as at home:

• the top of the screen at eye level, about an arm’s length away (50 to 70 cm); lower if you wear varifocals;
• the laptop raised (on books or a stand), with a separate keyboard and mouse;
• feet flat on the floor, thighs roughly horizontal, lower back supported by the backrest;
• elbows close to your body, forearms resting on the desk, wrists in line.

What simple habits help through the day?

Setting up your desk is not everything: your body needs to move. A few habits help a lot:

• get up regularly, for example at every phone call;
• alternate positions: sitting, standing, a few steps;
• roll your shoulders, turn your head gently, stretch;
• look into the distance from time to time to rest your eyes;
• keep up physical activity outside work: walking, cycling, swimming.

If the pain keeps coming back despite these adjustments, also talk to your employer or occupational health service, who can help you adapt your workstation.