Remote work has become very common in recent years, and there are many benefits to working remotely. Remote workers spend less time driving on congested roads and less money on gas. That means more time for family and friends when work is over. Unfortunately, for many remote workers it also means less exercise – no walking to and from your car, no stairs to climb, no hikes to a local diner for your lunch break.
Often remote work can contribute to a more sedentary lifestyle. A sedentary lifestyle combined with poor ergonomics (how well your workspace accommodates your body) can lead to neck pain, back pain, wrist strain, or worse. Ergonomics are easy to overlook in a home workspace. It’s something we don’t often consider until we are already experiencing the negative consequences.
If you are a remote worker, and you want to prevent the painful side effects of poor ergonomics, here are some simple exercises to incorporate into your daily routine.
Exercise #1 – Chin Tucks (for Neck Alignment)
Why it helps: Counteracts forward head posture from screens.
How to do it: Sit upright. Gently draw your chin straight back (not down) and hold for 3-5 seconds. Keep your eyes level and shoulders relaxed. Try to perform 10 repetitions 2 – 3 times a day, or whatever is comfortable for you.
Exercise #2: Shoulder Blade Squeezes (for Upper Back Strength)
Why it helps: Supports posture and reduces upper back strain.
How to do it: Sit or stand. Pull shoulder blades together and down, holding for 5 seconds. Avoid shrugging; focus on the middle of your back. Perform 10–15 repetitions, twice daily if comfortable for you.
Exercise #3: Seated Spinal Twists (for Mid-Back Mobility)
Why it helps: Increases flexibility and relieves stiffness from prolonged sitting.
How to do it: Sit tall in a chair. Twist gently to one side, holding one arm on the backrest. Hold for 10–15 seconds. Keep your hips facing forward; don’t force the movement. Perform 3–5 repetitions per side.
Exercise #4: Wrist Extensions and Flexor Stretches (for Typing Relief)
Why it helps: Reduces tension in wrists and forearms from keyboard use.
How to do it: Extend one arm, palm down. Gently pull fingers back with opposite hand; repeat with the palm up. Keep your arm straight but not locked. Hold each stretch for 15–30 seconds per side. Repeat 2–3 times.
Exercise #5: Standing Hip Flexor Stretch (for Lower Back & Hip Relief)
Why it helps: Offsets tightness from prolonged sitting.
How to do it: Stand in a lunge position, gently press hips forward until stretch is felt in front of hip. Keep your torso upright and don’t overextend. Hold for 20–30 seconds per side.
These exercises are a quick and easy way to protect your body from the harmful side effects of your sedentary workday. Try to make them a part of your daily routine.
Here are some additional ergonomic tips for your home office:
- Take short breaks regularly (every 30-60 minutes)
- Adjust your screen height to eye level
- Use a lumbar cushion or rolled towel for back support
- Stay hydrated and move frequently
Another option for many people is to use a standing desk – or desk that alternates between sitting and standing. Taking control of your work environment and routine to improve ergonomics will not only help your body feel better but will also help you do your best work. Pain can be a big distraction, and some small changes can make a big difference.
If you are suffering from back pain, neck pain or any other pain associated with your work conditions, invest some time into your ergonomics. If you are dealing with persistent pain, numbness, or limited range of motion, you should strongly consider reaching out for professional help.
At Strive! Physical Therapy, we’ve been helping Ocala area residents manage their pain for more than 40 years. A skilled physical therapist can help assess your needs and create a personalized plan to treat your pain and improve your strength and mobility. Your therapist can also provide some helpful ergonomic advice to help you avoid pain in the future. Call us at 352.690.7777 or email us to schedule a consultation today.
