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How to Stay Pain-Free While Working from Your Home in Kanata

Updated: Aug 10

Working from home offers many benefits, such as avoiding sitting in rush hour traffic, flexible hours, and sweatpants-friendly meetings, but it also comes with its challenges. When working from home, you may be more likely to be stuck in poor postures due to makeshift workstations and lack of ergonomic equipment. As well, you may be less likely to move throughout the day, which can lead to neck pain, back discomfort, wrist strain, and even headaches.


At Kinoveo Physiotherapy Clinic, we hear this from patients all the time that since transitioning to remote work, they have developed issues related to neck or back pain, or that these conditions have worsened. However, the good news is that a lot of these issues are preventable! Here are our top tips on how to stay pain-free while working from home, using simple physiotherapy-informed strategies.


1. Set Up an Ergonomic Home Office

Even if you don’t have a full office space, small changes can go a long way. Here are the basics:

  • Place your screen at eye level: Avoid slouching or looking down at a laptop. If possible, use a separate computer screen that can be elevated on a stand or stack of books.

  • Use a chair with proper back support: When sitting, the spine should follow a S-shaped curve. Using a cushion or rolled-up towel for lower back support can help maintain this natural curve. 

  • Keep your feet flat and elbows at 90°: Adjust your desk or chair height so you’re not reaching or hunching. If your feet don’t touch the ground, use a step stool or stack of books for support. 

  • Use an external keyboard/mouse: Using a laptop keyboard can put the shoulder or wrist at awkward angles. Using a separate, ergonomic keyboard and mouse encourages better positioning that is less likely to strain your joints.


For more information, Cornell University offers practical, science-based recommendations on setting up your home office.


2. Take Breaks and Move Around Often

Sitting still for hours causes joints to stiffen up and muscles to become lazy or tense. This can increase your risk of injury the next time you have to shovel snow or lift heavy grocery bags due to lack of mobility and weak muscles. Because of this, keep in mind these suggestions: 

  • Every 30 minutes, get up and move for at least 30 seconds. You can do a quick stretch, a lap around the room, 10 jumping jacks, or even doing calf raises while on a call.

  • Use a sit/stand desk. If you’re often in meetings and not able to get away from your desk, consider investing in a sit/stand desk. We recommend standing for 5 minutes out of every hour - it’s not as good as a full movement break but it’s better than not moving at all! 

  • Use reminder apps or timers like Stretchly to build consistency.


Movement boosts circulation, reduces stiffness, and resets your posture, all of which are key to staying pain-free.

 

3. Stay Active Outside of Work Hours

Remote work blurs the line between “desk time” and downtime. Without intentional movement, you might go an entire day with very little physical activity.


Here’s how to change that:

  • Schedule a morning walk, lunch break yoga, or after-work bike rides.

  • Consider online fitness or mobility classes.

  • Use your saved commute time to focus on physical health - even 15 minutes makes a difference!


Regular activity helps reduce stiffness, supports mental health, and lowers your risk of chronic pain.


4. Know When to Seek Help

Persistent pain isn’t just a nuisance, it’s your body telling you something’s off. If you’re experiencing:

  • Frequent headaches

  • Tingling or numbness in arms or legs

  • Ongoing lower back pain


…it’s time to consult a physiotherapist. Early intervention is key. At Kinoveo Physio, we treat remote workers both in-person and virtually across Kanata and Ontario to help resolve pain and restore comfort.

 

Final Thoughts

Working from home doesn’t have to come at the expense of your physical health. With a few ergonomic upgrades, movement habits, and the right stretches, you can stay productive and pain-free!

 

📍Need help with your setup or recurring aches? Book an appointment with our expert team at Kinoveo Physiotherapy Clinic, serving Kanata, Ottawa, and beyond.




 
 
 

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