Working from home (WFH) has become a long-term reality for many people.
While it offers flexibility and convenience, it can also place new demands on your body, especially if your workspace was never designed for extended hours of sitting, typing, or screen time.
Physiotherapists have observed that one of the most common patterns among people who work from home is discomfort that builds gradually. It often starts as stiffness at the end of the day, then progresses into persistent aches that interfere with sleep, focus, or energy levels.
The good news is that thoughtful adjustments and regular movement can make a meaningful difference. This checklist is designed to support people working from home in a practical, realistic way. It focuses on awareness, positioning, movement and self-care, rather than perfection.
For personalised advice, contact our team at Glen Eira Physiotherapy Centre today. Our physiotherapists can help you understand how your home workspace and daily habits may be influencing comfort and movement.
1. Check Your Chair and Sitting Position
Your chair plays a central role in how your body feels throughout the day. Ideally, it should support a neutral, comfortable posture without forcing you to sit rigidly.
Start with your feet. They should rest flat on the floor or on a stable footrest, with knees roughly level with or slightly lower than your hips. This position can help reduce unnecessary tension in the lower back and hips.
Your chair should allow your back to feel supported, particularly around the lower spine. If your chair lacks support, a small cushion or rolled towel placed behind your lower back may help. Try to avoid perching on the edge of the seat or slumping into the backrest for long periods.
Your shoulders should feel relaxed, not lifted or rounded forward. If you notice tension building in your upper shoulders by mid-afternoon, it is often a sign that your chair height or desk setup needs adjusting.
2. Set up Your Desk and Screen Height
Screen positioning is one of the most overlooked aspects of working from home. When a screen is too low or too far away, the head tends to drift forward, increasing strain through the neck and upper back.
Aim to position your screen so the top third of the display is roughly at eye level when sitting upright. This may require using a monitor riser, a stack of books, or an adjustable arm.
Laptops placed directly on desks often encourage a downward head position, so raising the screen and using a separate keyboard and mouse can be helpful.
Your screen should be about an arm’s length away. If you find yourself leaning forward to read text, consider increasing font size rather than moving closer.
3. Position Your Keyboard and Mouse Thoughtfully
Your arms and hands should be able to rest comfortably while working. Ideally, your elbows sit close to your body and bend at roughly ninety degrees. Wrists should feel neutral rather than bent upward or downward.
If your desk is too high, you may notice shoulder tension or wrist discomfort. In this case, adjusting chair height and using a footrest can help balance things out. If the desk is too low, raising it or using a keyboard tray may be worth considering.
A mouse that fits your hand size comfortably and allows a relaxed grip can also reduce unnecessary strain over time.
4. Build Movement Into Your Day
Even with an ideal setup, staying in one position for too long can lead to stiffness and fatigue. The body responds well to regular movement and variation.
Aim to change position every 30 to 45 minutes. This could involve standing up, walking to another room, or gently stretching. Setting reminders or linking movement to regular tasks, such as phone calls or refilling your water bottle, can make this easier to maintain.
Standing desks or sit-to-stand options can be useful, but they are not a requirement. Standing all day can also create discomfort, so balance and variety are key.
5. Use Simple Desk-based Movements
You do not need a full exercise routine at your desk to support your body. Simple movements performed regularly can help maintain comfort.
Examples include gently rolling your shoulders, turning your head side to side, straightening your legs and flexing your ankles, or standing up to stretch your hips. These movements encourage circulation and remind your body to reset its position.
The goal is not intensity, but consistency. Short, frequent movement breaks often feel more sustainable than longer, infrequent sessions.
6. Pay Attention to Breathing and Stress
Work-from-home environments can blur the boundary between work and rest. Stress, deadlines and prolonged concentration can influence muscle tension, particularly around the neck, jaw and shoulders.
Take a few moments throughout the day to notice your breathing. Slow, relaxed breaths through the nose, allowing the ribcage to move gently, can help your body settle. Even one or two minutes can be enough to reduce tension.
Creating a clear start and end to your workday, such as a short walk or screen-free break, may also support both physical and mental wellbeing.
7. Review Your Workspace Regularly
Your needs may change over time. What feels comfortable one month may not feel the same the next, especially if your workload or schedule shifts.
Periodically reassess your setup. Notice where discomfort appears, when it tends to show up, and what seems to ease it. Small adjustments made early can prevent habits from becoming ingrained.
If you share your workspace or move between locations, flexibility becomes even more important. Focus on applying the core principles rather than aiming for a perfect setup every time.
8. Know When to Seek Individual Guidance
If discomfort persists despite adjustments, it may be helpful to seek personalised advice. Everyone’s body, work demands and history are different, and tailored guidance can support long-term comfort and confidence at work.
Clinics such as Glen Eira Physiotherapy Centre often support people navigating work-related discomfort by looking at movement patterns, daily habits and workspace setup together.
Supporting Your Body While Working From Home
Working from home does not have to mean accepting ongoing discomfort as normal. With thoughtful setup, regular movement and awareness of daily habits, many people find their bodies feel more supported and resilient across the workweek.
If you would like personalised guidance or support with managing work-from-home-related aches and stiffness, the team at Glen Eira Physiotherapy Centre is here to help.
Get in touch to discuss your concerns and take the next step towards feeling more comfortable and confident in your day-to-day work routine.
