Working from home and experiencing neck or low back pain?

Proper Ergonomics at Desk

More people have started working from home over the past few weeks as a result of COVID-19.  For many, this can mean leaving your work office in which things have been set up ergonomically, and replacing it with a make-shift work station at home.

You may have started to notice increased neck and/or low back pain from sitting for hours in a poor position. You may feel tired at the end of the day. By lunchtime, you may experience headaches. Working from home may prove to be difficult.

Why does this happen?

Often when we sit at a table or desk that isn’t set up properly, our neck comes forward and our shoulders can become rounded as we start to slouch. This poor posture can result in strained and tight muscles. This can lead to headaches, eye strain, sore neck, shoulders and low back pain.

Here are a few tips to ensure your home work station is set up properly:

  • Try to find a chair that has a low back support.
  • Adjust the height of your chair so that your feet are flat on floor (if you unable to adjust the height of your chair, place a stool under your feet).
  • Bring your hips as far back in the chair as possible and sit as close to your desk. This will avoid slouching.
  • Ensure your shoulders are lowered and brought back. If you are shrugging your shoulders, your desk is too high or your chair is too low.
  • Adjust your monitor so that it is directly in front of you and at eye level.

Contact Downtown Toronto Ace Physio to consult a with physiotherapist for your neck or low back pain.

Ace Physio is currently offering online appointments which can be booked here.


  • Sharon Gabison

    Registered Physiotherapist BSc, BScPT, MSc, PhD: A graduate of the University of Toronto in Human Biology, Sharon completed her Bachelor of Science in Physical Therapy at the University of Toronto. She went on to pursue further graduate work, completing her Master of Science from the Rehabilitation Sciences Institute and a PhD from the Institute of Medical Science both from the University of Toronto. Her interest in Physiotherapy originated while pursuing her first undergraduate degree while struggling with postural challenges and seeking physiotherapy treatment. Her interest in medicine, working with people, and developing and adhering to therapeutic plans inspired her to pursue a career in Physiotherapy. Her interest in research, orthopaedics, neurology, therapeutic agents and pressure injuries (bed sores) lead her to pursue graduate work. Sharon emphasizes a holistic approach to rehabilitation. Her experience of raising a son with a disability has continued to inform her career that has spanned over 25 years. She is able to appreciate the rehabilitation process not only from the professional perspective, but from the client perspective. Her extensive knowledge of biomechanics, orthopaedics, exercise prescription, electrophysical agents with a strong background in research enables her to provide evidence based treatment when designing and implementing rehabilitation plans. With a special interest in patient and family engagement through her volunteer work, Sharon is able to ensure that treatment that is provided takes into consideration the unique challenges that individuals may experience when adhering to treatment recommendations in their busy lives.

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