Published: 14 September 2026 | Edward Bateman, Registered Osteopath, Gdańsk
“Many international and local residents in Gdańsk work from home for eight or more hours a day. In my experience, the combination of a poorly set up workspace and insufficient movement breaks is one of the most common contributors to back and neck pain I see in clinic.” Edward Bateman, Osteopath
Working From Home and Back Pain: How to Set Up Your Desk Properly
Working from home has become a permanent reality for a large proportion of the international community in Gdańsk and across the Trójmiasto region. For many people it has been a genuinely positive change. For their backs, necks, and shoulders, the picture is rather more mixed.
The Ideal Desk Setup for Preventing Back Pain
| Element | Ideal Position | Common Mistake |
| Screen height | Eye level or very slightly below | Too low, causing neck flexion |
| Screen distance | Roughly an arm’s length | Too close, causing forward lean |
| Chair height | Feet flat on floor, knees at 90° | Too high or too low |
| Lumbar support | Small curve maintained in lower back | No support, slumping |
| Keyboard height | Elbows at 90°, wrists relaxed | Reaching forward or upward |
| Mouse position | Same height as keyboard | Too far away |
Why Does Working From Home Cause More Back Pain?
In a traditional office there are natural breaks built into the day. Walking to meetings, going to get lunch, chatting with colleagues. Working from home removes most of these. It is entirely possible to sit in one position for four or five hours without realising it.
The furniture is also usually wrong. Kitchen chairs are designed for eating, not for sustained sitting. Sofas are designed for relaxing, not for working.
Simple Desk Exercises to Prevent Back Pain
Chin tucks: Gently draw the chin back toward the neck, creating a slight double chin. Hold for five seconds. Counteracts forward head posture from screen use.
Shoulder blade squeezes: Gently draw the shoulder blades together and slightly downward. Hold for five seconds. Activates the middle and lower trapezius.
Seated thoracic extension: Sit toward the front of your chair, place hands behind your head, and gently extend backward over the back of the chair. Restores the natural curve of the mid-back.
Movement Breaks, The Most Important Intervention
The body is designed to move, not to be held in any one position for extended periods. The most effective thing you can do for back pain when working from home is move regularly.
| Break frequency | Duration | What to do |
| Every 45 minutes | 2-3 minutes | Walk, stretch, shoulder rolls |
| Every 2 hours | 5-10 minutes | Walk outside if possible |
| Lunchtime | 20-30 minutes | Walk or gentle exercise |
When to Seek Help for Work-Related Back Pain
If you have made adjustments to your workspace and incorporated regular movement breaks but are still experiencing persistent back, neck, or shoulder pain, it is worth seeking professional assessment. English-language osteopathic consultations are available every Thursday in Gdańsk at FizjoTeam Fizjoterapia.
Frequently Asked Questions: Working From Home Back Pain
1. Can working from home cause back pain? Yes. The combination of prolonged sitting, inadequate furniture, and reduced natural movement breaks creates conditions that commonly lead to back, neck, and shoulder pain.
2. What is the best chair for working from home to prevent back pain? A chair with adjustable height, lumbar support, and armrests is ideal. If your current chair lacks lumbar support, a rolled towel or small cushion placed in the curve of your lower back can help significantly.
3. How often should I take breaks when working from home? Research suggests a break of two to three minutes every forty-five minutes is one of the most effective interventions for desk-related back pain. Getting up, walking around, and performing gentle stretches all help.
4. Is a standing desk helpful for back pain? Standing desks can be beneficial but only if used correctly. Alternating between sitting and standing throughout the day is more beneficial than standing for long periods, which can cause its own problems.
5. Can a laptop cause back pain? Yes. Laptops are designed for portability, not for sustained use. The keyboard and screen cannot both be at the optimal position simultaneously. Using a separate keyboard and raising the laptop to eye level on a stand addresses this problem.
6. What exercises can I do at my desk to help with back pain? Chin tucks, shoulder blade squeezes, seated thoracic extensions, and gentle neck rotations can all help. I provide tailored exercise guidance to patients based on their specific presentation.
7. Can stress from working from home contribute to back pain? Yes. Psychological stress increases muscle tension throughout the body, particularly in the back and shoulders. The blurring of work and home boundaries in a home working environment can also make it harder to mentally disconnect from work, prolonging the stress response.
8. When should I seek professional help for work-related back pain? If pain persists for more than two to three weeks despite workspace adjustments and movement breaks, or if symptoms are affecting your sleep or daily function, professional assessment is warranted.
References
- NHS. Back pain at work. nhs.uk
- Hartvigsen J et al. What low back pain is and why we need to pay attention. Lancet. 2018;391(10137):2356-2367
- Health and Safety Executive. Display screen equipment. hse.gov.uk