How to Reduce Neck Pain and Back Pain Due to Prolonged Sitting

It’s no secret that long sitting hours can pose significant threats to your health. Chronic neck pain, acute low back pain, poor posture, and weight gain are all high-risk side effects of sitting for long periods. Due to the sudden outburst of COVID-19, working from home has become inevitable for most, and adjusting to this sudden change has been a challenge.

If you’re looking for ways to work from home effectively, while also ensuring the maintenance of a healthy and fit lifestyle, you’ve come to the right place!

1. Create A Workspace

Whether it’s a room, desk or balcony, create a separate workspace that you can associate with work, and dissociate from the rest of your house. Sitting near a window can give your eyes a breather from staring at a screen all day.

Most people use desks to sit upright and work for hours on end. Even then, back and neck muscles can get strained due to prolonged sitting. These chairs are usually not designed to support cervical spine posture.

Back Good’s orthopaedic Wooden Chair can improve your posture. This ergonomic chair strengthens your lower back muscles and ensures ideal spinal cord alignment, preventing back pain almost instantly. Say goodbye to back pain and enjoy the benefits of higher attention levels, better memory, and improved concentration.

An easier way to make any chair ergonomic is by investing in a back support cushion. Our orthopaedic lumbar support pillow, Sit-Plus, is a backrest specially designed to correct your posture instantly, easing neck and back pain during long working hours.

2. Place Your Laptop / Desktop At Eye Level

Working in bed with a laptop has dreadful effects on your body. Incorrect posture can lead to pressure on your body’s tissues, which causes chronic back pain and neck pain. Hence, your laptop should be placed just below eye level to avoid neck and eye strain. To achieve this, you can prop up your computer with books or even increase the font size on your computer for easy reading.

Back Good’s Laptop Stand is scientifically designed to help you maintain a healthy posture while working on your laptop. Raising your laptop screen to your eye level, prevents a hunched back and strained eyes caused due to long working hours.

3. Use a Footrest for Additional Comfort

Stacking a few pillows to rest your feet on during the day can do wonders. This acts as a muscle relaxant, ensuring proper blood circulation, thereby reducing lower back pain due to poor posture. Additionally, sitting cross-legged on a chair with support from a back pillow helps to properly maintain spinal posture, providing instant and continued pain relief throughout the day.

4. Adjust Your Posture Throughout the Day

Remaining seated in one place for hours on end can be extremely hazardous to your health. To reduce pain, switching between chairs and various sitting surfaces is a must. Changing your sitting position regularly ensures migration of strain on multiple tissues, providing instant muscle and ligament relief.

5. Get up Every 40 Minutes

At work, people usually get up multiple times a day for coffee and bathroom breaks. While working from home, it’s crucial to look away from laptop screens and not stay seated for extended periods. Fill up your water bottle, get a snack, listen to some music or indulge in a quick stretch. For every 40 minutes of being seated, standing up for 5 minutes is a must.

The Stand-Up! timer on Google Chrome is a useful tool. It reminds users to stand up and walk around once in a while. It’s a great way to ensure your body is getting some physical activity, even though it may be minimal.

6. Stretch Regularly

Going to the gym, heavy lifting or stepping out for a run seems like a thing of the past. How can you cross that hurdle? Researching and finding a list of easy stretches to do at home can do the trick.

Here are some stretches for you to do while working from home. Check it out:


7. Get Enough Bed Rest; Sleep on Time:

While working from home, it can be hard to distinguish between time intended for work and time meant for recuperation. It is essential to take care of yourself during this pandemic.

Allow yourself some time to indulge in exercise, meditation, and other hobbies to protect your mental health and reduce blood pressure. Ensure you are getting at least 8 hours of sleep every night. They say laughter is the best medicine; well, according to us, it’s sleep!


Back Good’s website has an array of pillows to ensure proper spinal alignment at night, allowing you to wake up fresh, energized and ready to take on the day! We’d love for you to check it out: