With nearly 46% of Australians now working from home at least part-time, it’s more important than ever to maintain safe and ergonomic work practices. Poor posture, makeshift setups, and prolonged sitting can lead to preventable injuries that affect productivity and wellbeing.
The most common work-from-home injuries in Australia include musculoskeletal strain, repetitive stress injuries, mental health conditions, and slips or falls, often linked to poor ergonomics and prolonged sedentary behaviour.
Our physiotherapists identify:
- 4 common working from home injuries
- The common causes of each working from home injury
- What to do to avoid working from home injuries
1. Lower Back Pain
Causes
- Poor posture from slouching or hunching over laptops
- Working from couches, beds, or non-supportive chairs
- Feet dangling or unsupported
Prevention Tips
- Take standing or stretching breaks every 30–60 minutes
- Use an ergonomic chair with lumbar support
- Keep feet flat on the floor or on a footrest
- Sit upright with hips and knees at 90° angles
2. Neck Pain
Causes
- Leaning forward to view screens
- Laptop screens positioned too low
- Lack of back support
Prevention Tips
- Avoid cradling your phone between your shoulder and ear in an inappropriate position
- Raise your screen to eye level using a stand or books
- Sit back into your chair with your spine supported
- Keep your monitor at arm’s length
3. Shoulder Pain
Causes
- Slouching or rounded shoulders
- Your desk or monitor height is too low
- Reaching forward for the keyboard or the mouse
Prevention Tips
- Perform shoulder rolls and posture resets throughout the day
- Adjust desk and monitor height to keep shoulders relaxed
- Sit upright with your shoulders back and down
- Use a chair with armrests to support forearms
4. Repetitive Strain Injuries (RSIs)
- Carpal tunnel syndrome
- Tennis elbow
- Tendonitis
Causes
- Repetitive typing or mouse use
- Poor wrist positioning
- Elbows flared away from the body
Prevention Tips
- Alternate tasks to reduce repetitive strain in line with the forearms, holding elbows close to your sides, and having the wrist in a neutral position
- Keep wrists in a neutral (straight) position
- Align hands with forearms and elbows close to your sides
- Use a wrist rest or ergonomic keyboard
Don’t Forget Mental Health
Working from home can also lead to mental fatigue, isolation, and burnout. Maintain a routine, take regular breaks, and stay socially connected.
Want Reduced Pain?
At PROHEALTH Physio Lane Cove, we go beyond treating symptoms – we uncover the root cause of each injury, condition, or illness.
Our experienced physiotherapists provide personalised assessments and targeted treatment plans designed to reduce pain, restore function, and help you achieve your health goals. We create tailored exercise programs to prevent future injuries and empower every client to truly LIVE LIFE BETTER.
Book an appointment or call us today.
Further Information
Source: Australian Bureau of Statistics (ABS)
Title: Work-related injuries
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