Remote work and postural pain

Prolonged postures, tension, and pain: the effects of remote work on the body

Remote work and postural pain: when our desk becomes a source of tension

With the rise of remote work, our daily routines have changed — including how we sit, move... or stop moving altogether. Prolonged postures, unsuitable furniture, and a lack of breaks are all factors that contribute to the development of musculoskeletal pain, sometimes in subtle ways.

This article aims to shed light on the connection between remote work and postural disorders, and to explore natural solutions to prevent and relieve these issues — helping you regain everyday comfort.

Cervical pain (neck pain)

Often related to prolonged posture in front of the screen, a computer positioned too low, or lack of ergonomic support.

Symptoms:

Stiffness or tension at the base of the skull or neck
Diffuse or localized pain, sometimes radiating to the shoulders
Reduced range of motion in the head
Worsening at the end of the day or after a long period of immobility

Lower back pain (lumbar pain)

Generally caused by an unsuitable chair, prolonged sitting, or lack of movement.

Symptoms:

Tension or heaviness in the lower back
Mechanical pain, worsened by exertion or after prolonged sitting
Sometimes radiating pain to the buttocks or back of the thighs
Relief from moving or changing positions

Interscapular pain (between the shoulder blades)

Common in people who lean forward or use a mouse in a tense position.

Symptoms:

Burning or blocking sensation between the shoulder blades
Postural pain, worsening with prolonged hours in front of the screen
Sometimes a feeling of heaviness or constant tension
Temporary relief through stretching or massage

Wrist and forearm tension

Often caused by an incorrect keyboard height, prolonged pressure, or repetitive movements.

Symptoms:

Tingling or numbness in the hand or fingers
Muscle tension in the forearm or wrist
Pain during prolonged typing or mouse use
Sometimes difficulty gripping or carrying objects

Relieve remote work-related pain with osteopathy

Postural pain related to remote work — whether in the neck, back, shoulders, or wrists — is becoming increasingly common. These issues often stem from prolonged sitting, inadequate furniture, or a lack of daily movement.

Osteopathy offers a holistic approach to relieve tension and restore lasting physical balance.

Following an individualized assessment, the osteopath identifies areas of restricted mobility, muscular imbalances, and accumulated tension. Treatment focuses on releasing tissues and restoring range of motion, particularly in the spine, shoulders, pelvis, and diaphragm.

The goal is to reduce pain, release deep-seated tension, and improve posture, while also supporting better circulation and overall body function.

This care may also include personalized advice on:

Organizing your workstation
Incorporating active breaks and micro-movements
Practicing tailored breathing and stretching exercises

Each session is personalized to suit the specific needs of each patient.

Also worth reading: Poor daily posture — between pain and solutions

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Practical tips to reduce migraines and headaches

🌿 Adopt a dynamic sitting position

Remaining still for long hours promotes muscle tension. Alternating between different postures, regularly adjusting your seating, or working intermittently while standing helps relieve areas that are constantly under strain.

🌿 Optimize workplace ergonomics

A poorly positioned screen, an unsuitable chair, or a mouse that is too far away can cause recurring pain. Adjusting the screen height to eye level, supporting the lower back, and keeping the forearms close to the body help reduce postural strain.

🌿 Take regular breaks

Taking a 5-minute break every hour is essential to boost circulation, relax muscles, and rest your eyes. Simple stretches or a short walk are enough to prevent accumulated tension.

🌿 Hydrate your body throughout the day

Dehydration is an aggravating factor for muscle tension and headaches. Drinking water regularly helps maintain tissue elasticity and reduces physical fatigue.

Frequenly asked questions

Yes, many pains can arise during remote work, particularly in the back, neck, shoulders, or wrists. They are often related to prolonged posture, non-ergonomic furniture, or a lack of active breaks throughout the day.
Start by adjusting your workstation: screen at eye level, chair with lumbar support, feet flat on the floor. Remember to vary your positions (sitting, standing, stretching) and move regularly. A 5-minute break every hour can make a real difference.
Cervical pain, lower back pain, shoulder stiffness, frequent headaches, eye strain, or tingling in the arms are common signs. They often indicate that your posture or work setup needs to be reconsidered.
Yes, osteopathy is a manual approach that targets muscle tension, joint restrictions, and postural imbalances. It helps relieve suffering areas and can also provide personalized advice to better manage remote work on a daily basis.