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Back Pain While Working from Home

Pain Management, Spine Specialist, Back pain on patients being viewed by perimeter orthopedic surgeon, provider, pain, perime

Due to ongoing global challenges—putting it mildly—many companies have scrambled to keep their operations going and their workers gainfully employed. Such challenges have caused many employees to adapt to a work-from-home setup.

We know now there has been more than one benefit of working from home: lack of commute, more time with family, snacks on the couch, business top/casual bottoms, etc. But working from home is new to many and poses unfamiliar challenges for your workspace.

Back pain is a common occurrence whether you’re working at the office or working from home. Ordinary activities such as the way you sit or the way you lift something can cause back pain if you’re not careful. Additionally, working for extended periods at your kitchen counter or sitting at your dining table with the wrong chair is not great for your body and overall health.

Don’t Let Working from Home Cause Back Pain

If you’ve been working from home for a while and are noticing lower back pain that lingers, it could be caused by your home office set-up. Working longer hours, not having a supportive chair and poor posture can all lead to back pain.

To make matters worse, according to Dr. Bharara, the stress from juggling life at home can also increase pain from ramped up cortisol, tightness in muscles, shallow breathing and decreased circulation throughout the body. Without the usual distractions of work, people find themselves sitting for 3-4 hours or more without getting up. That extended sitting leads to poor posture, which can ultimately lead to pain. It’s been a perfect storm of factors that contribute to back and neck pain.

The best way to reduce or even avoid back or neck pain is to make a few changes to your workstation. Choosing the right ergonomic office chair is important, considering you will mostly be using the office chair for back support. Office chairs are not a one size fit all size. Your choice of office chairs could be the difference between having ongoing back pain or improve your comfort, health, and overall productivity.

Pain Free Home Office

When it comes to setting up an office that will help improve back and neck pain, Perimeter Orthopaedics encourages you to remember the “3Ps:”

Back Exercises

Just like any other part of your body, exercise can help strengthen and support your back. A scheduled walk, every day for 30 minutes, can do a lot to strengthen your lower back and the muscles that support your spine. Found a free moment? Don’t forget about the importance of stretching. Regular stretches can help improve your flexibility and mobility. Yoga stretches are a great way to get movement in your spine.

Below we have listed a few examples of exercises / yoga stretches you can do at home.

Pain Management at Perimeter Orthopaedics

A spinal injection is a special shot administered directly into the bone mass of the spine. There are a few different kinds of spinal injections, but each has some common basics. First, all are administered under the direction of x-ray support. This process is referred to as fluoroscopy.

Spinal injections are used in two ways. First, they can be performed to diagnose the source of back, leg, neck, or arm pain (diagnostic). Second, spinal injections can be used as a treatment to relieve pain (therapeutic).

Most spinal injections are performed as one part of a more comprehensive treatment program. Simultaneous treatment nearly always includes an exercise program to improve or maintain spinal mobility (stretching exercises) and stability (strengthening exercises).

Dr. Bharara, is a licensed and board-certified interventional Physical Medicine and Spine Management Specialist. Known for his incredible care in spinal injections, he can discuss and treat neck and spinal injuries. With traditional and modern medicine, Dr. Bharara has treated his patients with the upmost care.


While we have given a few simple steps you can take to help relieve back pain, if you still are struggling, consider talking to a specialist. For a full list of injections offered or to schedule a visit with Dr. Bharara, please call us at 404-255-5595.  

Read more about Spinal Injections from the American Academy of Orthopaedic Surgeons at

Lauren Mueller Marketing

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