Back pain from remote work: a physiotherapist guide in Panama Oeste

Since the pandemic and the rise of remote work, in physical therapy we see more and more young patients with low back and neck pain. The cause is the same: **hours in front of the computer in postures the body cannot sustain well**.

Why it hurts

The human body is not designed to sit for 8 hours straight. When we sit hunched over with the neck forward, the muscles of the neck, shoulders, and lower back get overloaded. Over time, that overload produces knots, inflammation, and pain.

Quick fixes that help

**Monitor height:** the top of the screen should be at eye level. If you work on a laptop, use a stand or stack of books.

**Chair:** feet flat on the floor, knees at 90 degrees, back supported.

**Distance:** monitor at arm length.

**Active breaks:** every 45 minutes, stand up for 2 minutes. Walk, stretch, move your neck. This is the only thing that interrupts muscle overload.

3 exercises to do at home

**1. Chin tuck:** sit facing forward, push your chin back (like making a double chin) without lowering your head. Hold 5 seconds, repeat 10 times.

**2. Chest stretch:** stand in a doorway with arms open resting on the frame. Step forward until you feel stretch in your chest. Hold 20 seconds.

**3. Spine mobilization:** on all fours, alternate arching your back up (cat) and down (cow). 10 slow reps.

When pain does not go away

If pain has lasted more than two weeks, if it radiates to legs or arms, if it wakes you at night, or if it limits your work, it is time for evaluation. At Villarreal Clinic I do a complete evaluation and plan 6 to 10 sessions depending on the case, with measurable goals per session.

**Do not normalize chronic pain.** It can be resolved with the right approach.