The shift to remote work has transformed the modern workplace, offering flexibility, convenience, and even improved productivity for many. But according to Jordan Sudberg, an expert in pain management, it has also introduced a new epidemic: neck and back pain linked to poor home office setups.
While working from home may sound like a dream, the reality is that many remote workers are spending long hours in chairs that weren’t designed for ergonomic support, hunched over laptops, and neglecting healthy movement habits. The result? A surge in musculoskeletal complaints, especially in the neck, shoulders, and lower back.
In this post, we’ll break down the reasons behind this trend and share Jordan Sudberg’s expert advice on how to protect your spine while working from home.
The Hidden Costs of Comfort: Why Remote Work Can Lead to Pain
Working from your bed, couch, or kitchen counter might feel cozy at first, but these environments often lack the ergonomic principles necessary to support your spine. Jordan Sudberg points out that posture plays a critical role in musculoskeletal health, and improper positioning—even for short periods—can add up to long-term damage.
“Most people aren’t aware of how much stress poor posture puts on the body until they start feeling pain,” Sudberg explains. “What begins as minor discomfort can easily evolve into chronic neck stiffness, lower back pain, or even nerve impingement if not addressed early.”
The Most Common Pain Points
1. Neck Pain from Poor Screen Positioning
When your screen is too low, you instinctively crane your neck downward, straining cervical muscles. Over time, this leads to tension headaches, soreness, and reduced mobility.
2. Upper Back and Shoulder Tension
Working without proper arm and wrist support can cause your shoulders to hunch and upper back muscles to become overworked. This leads to fatigue and discomfort that builds throughout the day.
3. Lower Back Strain
Without lumbar support, your spine loses its natural curve. As Sudberg notes, this is one of the leading causes of lower back pain in home office workers.
Jordan Sudberg’s Solutions for a Healthier Remote Work Setup
Fortunately, there are practical steps you can take to protect your health—even if your “office” is a corner of your bedroom. Jordan Sudberg offers the following tips:
Invest in Ergonomic Furniture
A proper office chair with adjustable lumbar support and a desk at the correct height can make a world of difference. Your feet should rest flat on the floor, and your screen should be at eye level.
Take Regular Movement Breaks
Sudberg recommends the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds—and stand up and stretch every hour. Movement relieves pressure, improves circulation, and resets posture.
Use Supportive Accessories
Consider a laptop stand, external keyboard, and mouse to reduce neck and wrist strain. “Even small adjustments like these can prevent months of unnecessary pain,” says Sudberg.
Stretch and Strengthen Your Core
Maintaining flexibility and core strength is essential for spinal health. Incorporate daily stretching routines or yoga to counteract the stiffness of sedentary work.
A Wake-Up Call for Remote Workers
Jordan Sudberg’s insights serve as a wake-up call for millions of remote professionals. The comfort of working at home can be deceiving if it comes at the cost of your physical well-being. As the remote work model becomes more permanent, prioritizing ergonomic health isn’t optional—it’s essential.
“Don’t wait for the pain to become unbearable,” Sudberg advises. “Prevention is far easier than recovery. A few small changes now can protect your posture, productivity, and peace of mind in the long run.”
Final Thoughts: Healthy Habits Begin at Home
Working from home has many benefits, but it’s not without its risks. With guidance from experts like Jordan Sudberg, remote workers can take proactive steps to stay comfortable, productive, and pain-free.
Remember, your body is your most valuable asset—treat it with the same care you give your career.