Dealing with back pain from WFH life? Here’s 3 Ways to Heal

The flexibility of working from home (WFH) has been life-changing for many, but it’s not without its drawbacks. One of the most common complaints among remote workers today is, unfortunately, back pain. When your kitchen chair becomes your office throne or your couch turns into a workstation, your spine eventually lets you know it’s not happy.

The World Health Organization tells us that lower back pain (LBP) is the leading cause of disability globally. Indeed, more than 619 million people worldwide are suffering from back pain, and by 2050, that number is likely to hit 843 million.

Unlike in an office, most home setups lack ergonomic support, and the natural boundaries between work and rest blur. That means longer sitting hours, fewer breaks, and far more hunching over laptops than is healthy. For many people, this new normal has led to chronic discomfort, and in some cases, serious spinal issues.

In this article, let’s find out some ways to address the problem before you seriously injure yourself.

#1. Fix Your Workspace

For most WFH people, the source of their pain is probably obvious. A bad workspace equals bad posture, which equals bad back pain. Combine bad ergonomics with extended time spent in one posture, and it’s a recipe for pain.

One study found that longer remote working hours and poorer workstation setups increased the risks for pain, with new neck or upper back pain having an odds ratio of 2.02. While many people are aware of this, they often delay making upgrades.

If you finally understand that it’s time to make changes, start by taking a hard look at your setup. Is your screen at eye level? Are your feet flat on the floor? Does your chair support your lower back? If not, address these issues first.

An ergonomic chair with lumbar support and an adjustable desk can make a world of difference. Laptop risers, external keyboards, and even a footrest can also help you maintain proper spinal alignment throughout the day.

Also, make sure your workspace encourages movement. Sitting in one position for too long, even if it’s ergonomic, still puts strain on your back. For this reason, consider a sit-stand desk or set reminders to get up every hour.

Fixing your workspace may not sound exciting, but it’s one of the most effective and immediate ways to reduce daily discomfort and prevent long-term damage. Your spine will thank you for taking it seriously.

#2. Avoid Overcorrecting with Aggressive Solutions

When back pain becomes a daily obstacle, it’s easy to panic and search for fast fixes. This often leads people down the path of aggressive treatments, ranging from steroid injections to surgical procedures. Take spinal cord stimulators, for instance.

According to Johns Hopkins Medicine, you typically need a trial period to evaluate how much the device reduces your pain. Apparently, 50% pain reduction is considered a success.

However, as TruLaw notes, the injuries you put yourself at risk of include severe complications. They point out that the FDA reports over 80,000 such cases, with 500 cases resulting in death.

With a growing number of spinal cord stimulator lawsuit cases, the last thing you need is to opt for risky treatments. If your back pain stems from poor posture or sedentary habits (which is the case for many remote workers), the better route is to start conservatively.

Many people have healed back pain simply by making consistent, practical lifestyle changes. Physical therapy, corrective exercise, and posture-focused care can make a big difference over time and without the risk of irreversible outcomes.

#3. Stretch, Strengthen, and Move Consistently

Once you’ve ruled out major issues and fixed your workspace, the next most important piece is movement. Back pain often stems from a lack of strength in the core and lower back, combined with tight hips and hamstrings. Simply sitting less isn’t enough—you need to actively stretch and strengthen your body to support your spine.

A good starting point is a daily mobility routine that focuses on the hips, glutes, and lower back. Walking is a great all-in-one exercise for this.

A study published in The Lancet found that walking three times a week can nearly halve the recurrence of low back pain, emphasizing its benefits in strengthening spinal structures and releasing endorphins.

If you aren’t big on walking, even just 10–15 minutes of stretching in the morning and evening can dramatically reduce tension. Yoga and Pilates are especially great for combining mobility and strength in a low-impact way.

But consistency is key. It’s not about one big workout—it’s about small, sustainable habits. Use breaks between meetings to walk, do a few squats, or stretch your shoulders. Apps like FitOn, or even simple YouTube channels, can guide you through beginner-friendly routines tailored to your needs.

The more you move, the more your body remembers what “good posture” actually feels like. Movement heals, especially when done with intention and regularity. Don’t just treat your pain, try to retrain your body to avoid it in the first place.

Frequently Asked Questions

1. Can working from home cause back pain?

Yes, especially if you’re slouched on the couch or using a bad chair. Sitting for hours without support messes with your posture and strains your lower back. A proper setup (chair, desk, monitor height) makes a huge difference. And don’t forget to stand up often.

2. Is there a surgery for lower back pain?

There is, but it’s usually a last resort. Doctors try physical therapy, meds, or injections first. Surgery might be an option if there’s a herniated disc, spinal stenosis, or something pressing on a nerve. Always worth getting a second opinion before going under the knife.

3. Should I stretch my lower back if it hurts?

Stretching can help, especially if your pain is from sitting too long or tight muscles. Just don’t push through sharp pain. Focus on light movements like knee-to-chest or child’s pose. If it’s a serious injury, check with a doctor first.

Essentially, back pain doesn’t have to be the tradeoff for working from home. Yes, it’s frustrating and it can feel never-ending, but the path to healing is more accessible than you think.

Start with what you can control: improve your workspace, move regularly, and be kind to your body. After all, you don’t need fancy equipment or a gym membership, just a plan and the discipline to stick to it.