Effective Ways to Relieve Hand & Back Pain While Working From Home

Effective Ways to Relieve Hand & Back Pain While Working From Home


Working from home is a dream come true for many people. You can set your schedule, eat and drink what you like, and choose to wear pajamas all day if you want. But one thing that often goes overlooked when working from home is how to stay healthy while still being productive. This article will give you tips on how to relieve back pain, hand pain, and other ailments so that you can get the most out of your workday.


Stretching is an important part of physical fitness, and it’s even more important when you work from home. The simple act of sitting at a desk for eight or more hours every day can easily cause your muscles to tighten up, leading to backaches, stiff necks, and other aches and pains.

Imagine how good it would feel if you were able to stretch any time you wanted while working from home! It’s possible by simply taking a few minutes here or there throughout the day. Here are some examples:

  • When your phone rings and the caller ID shows it’s a client, take 10 seconds (or more) to do some deep breathing stretches while they wait on hold. Your clients will appreciate your patience.
  • Whenever you want an excuse for taking a break from typing or reading emails, use these same stretches as mentioned above but focus on your hands instead of your back (and don’t forget about those wrists!). You’ll find that soreness around the base of each finger goes away quickly once stretched regularly during work days like this one where there was no time in between emails except when answering calls from clients who needed something else done immediately after their first request had been fulfilled, and then another call came through just as soon as we hung up.

Visit a Chiropractor

You might be surprised to learn that chiropractors are trained to treat back pain, and may be able to help you with your discomfort.

Your chiropractor will do an assessment of your health, which may include taking x-rays or using other diagnostics tools. Based on this information, they can provide advice on how to best alleviate the pain. They may also recommend exercises or other treatments. If you’re working from home and have trouble getting up for breaks during the day, your doctor may recommend that you take frequent breaks throughout the day (like going for a walk) and any other treatments they prescribe.

The goal is always to get your body back into alignment so that it can function properly and relieve pain naturally and this process often takes time! Chiropractic care involves treating people holistically by addressing all aspects of their health: physical problems, as well as mental wellness issues like stress management and nutrition changes, are important factors in achieving overall wellness goals too! If you would like more information about how chiropractic services might benefit you personally then please don’t hesitate – this article will give you some great insight into what goes on during each visit and what types of things they could recommend afterward.

Visit a Hand Therapist

A hand therapist like this advanced health & hand therapist is a professional who specializes in treating the hands and arms. They can help you with such issues as carpal tunnel syndrome, tendonitis, arthritis, nerve damage, and other conditions that cause pain in your hands.

Hand therapists use a variety of techniques to treat their patients including:

  • Physical therapy – which involves exercise to increase flexibility and strength. It is also used to restore movement lost due to injury or surgery.
  • Massage – where pressure is applied by hands or tools like massage balls or rollers to relieve muscle tension from stress or repetitive motions that are common among people who work at home.

The benefits of visiting a hand therapist include reducing inflammation through massage techniques; increasing circulation thanks for improving blood flow; reducing pain so you can do everyday tasks without worrying about hurting yourself again; helping prevent injuries by strengthening muscles you might otherwise strain while doing repetitive motion activities such as typing on the computer all day long (which can lead back pain if done incorrectly).

Get a Remedial Massage

A remedial massage is a form of massage that focuses on the areas of the body that are causing pain or discomfort. Remedial massage like this remedial massage in Mooroopna can help relieve stress and tension and improve circulation, which in turn releases toxins from your body.

While it might sound like a luxury you don’t have time for, massage is one of the best ways to treat back pain at home. Massage helps people relax by releasing endorphins in the brain, which make you feel good by reducing stress levels as well as increasing blood flow throughout your body which means more oxygen reaches every cell in your body. This can help with relieving tired muscles and improve overall health.

Chairs that can move

Your chair is a crucial piece of furniture. It’s probably the only thing you’ll spend more time sitting on than your bed, and as such, it’s important to choose one that’s comfortable and suits your needs.

If you’re working from home, there are some additional considerations to make when choosing a desk chair. For example:

  • Make sure the height can adjust to your body type so that you don’t feel cramped or too low-set in the seat.
  • Make sure the cushions are thick enough for long hours of sitting (check this by sitting in a store or library first). If they’re too thin, try finding something else similar but with thicker cushions (or get something custom-made).

Ergonomic desk

The first step to creating a comfortable work environment is to find an adjustable desk. While you may already have one, if not, consider purchasing one or getting it custom-made. This can be done at any office supply store or online retailer.

Adjusting your desk will allow you to raise the height of your keyboard and monitor so that they are at eye level with each other (the ideal position). You’ll also want to adjust the tilt of your computer monitor so that it’s facing straight ahead and not down toward your body (which gives off the appearance of slouching). If possible, get yourself a wireless keyboard and mouse combo so that you don’t have any cords in front of you taking up space on top of your desk – this also makes movement easier!

If these adjustments aren’t possible for whatever reason then try using an ergonomic mat beneath where all three components sit: keyboard/mouse/monitor; this prevents strain from occurring when typing long periods throughout the day due largely in part due their poor positioning otherwise (especially if done incorrectly).

Computer monitor

  • The monitor should be placed at eye level to avoid neck and back strain. This is important because you’ll be looking at the screen for many hours a day and it’s not helpful to have your head tilted up or down for too long.
  • The distance from the monitor to your eyes should be 20-30 cm (8-12 inches). You can use a ruler and measure this distance, or just sit with your arm extended, hold up an object between yourself and the screen, move it away until it’s blurry in focus then hold that position with your arm extended.
  • A clean, glare-free screen will help prevent eyestrain which can lead to headaches. You might also consider getting anti-glare screens which are made specifically for reducing eye strain caused by bright lights reflecting off of computer monitors


Footrests can be a great way to relieve hand and back pain while working from home. Many people who work from home find that the repetitive motions of typing on a keyboard can cause hand pain, and the strain of sitting for extended periods in one position can cause back pain. By using a footrest, you can place your feet in a position where they are not bearing weight, but where you have access to them for movement if necessary. This will help keep your joints loose and mobile while still allowing you to keep working.


If you’re working from home and find yourself suffering from hand and back pain, it is important to take action. It is easy to become accustomed to the way things are and not realize that there may be a better way to do things. By following these simple tips you can ensure that your hands and back stay healthy while working from home.