treating hand painMany companies are still adapting to the work-from-home setup for everyone’s safety and convenience. While this setup allows employees to work in the comfort of their own homes, it still has its pros and cons. People who work from home experience pain in their bodies, and it is the most common problem encountered in this type of setup. 

The Current WFH (Work From Home) Scenario

Unfortunately, not everyone has the ideal work setup at home. For that reason, some employees struggle and make do with what they have. That means working from their laptops, tablets, and even phones in uncomfortable places. For some, it means working on their beds and not having a work table, a stable internet connection, or an ergonomic chair. 

In fact, in an American Chiropractic Association Facebook survey, 92 percent of the 213 chiropractor respondents said they have had more patients experiencing back pain, neck pain, and other issues relating to the musculoskeletal system the COVID-19 stay-at-home order began. 

How to Improve Your WFH Pain Concerns

If you are experiencing the same types of pain while working, you might find the following tips helpful:

Tip 1: Check Your Body Position

Posture is one of the top reasons people experience pain in their body, particularly the back and lower back. It is easy to slouch or lean forward after sitting for a long time. However, doing this over time can bring complications later, including back pain, joint degeneration, potbelly, and more. 

You can relax and take breaks but keep this in mind at all times:

  • Ensure your forearms are not resting on the desk to prevent putting your weight on it when you type. 
  • Relax your shoulders and let them slip down. 
  • Try sitting on your sit bones and make sure that your spine is aligned all the time. 

Tip 2: Make Some Setup Changes

If you are a laptop user, consider investing in an external keyboard to relax your hands and move your laptop to eye level. Doing this prevents you from feeling numbing sensations in your hands and arms while you type. Simultaneously, it prevents you from experiencing neck pain, shoulder pain, or upper back pain.

Tip 3: Move and Change Position Now and Then

Stand up and move every 20 to 30 minutes, so your body does not get fatigued. Do small movements, such as stretching the arms, jumping around, walking, or some squats. If you need a reminder, set your alarms, so you do not forget.

Tip 4: Breathe Properly

You may not notice it, but when people are too focused on their work, they begin to take shallow and quick breaths. As a result, people become stiffer and uneasy. 

Make sure to breathe slowly and deeply to bring the air to your lungs and different body parts, allowing you to relax better. 

Tip 5: Create a Realistic Schedule

Another struggle of working from home is separating family time, errands, and work time. It is more prevalent for working moms who also need to care for or deal with their children at home. 

Raise this concern with your company and relay the work schedule that would work best for you. Ensure that you also include rest and self-care in your schedule, including movement and hydration breaks. 


Although the current WFH setup is not the best for everyone, you can do some minor lifestyle modifications to make positive changes in their work lives. 

Do not wait until your condition worsens. If you can make these improvements, you would have fewer chances of experiencing aches and pains. However, if your hand, arm, shoulder, or neck pains seem severe, make sure to contact your hand therapist immediately.

If you need hand therapy or possible hand surgery, contact us at Hand & Wrist Center. We have been providing the best hand and wrist care in North Florida since 1995. We also offer diagnosis, treatment, and emergency services. Call us at (904) 215-2422 today.