Working from home started as a dream: no traffic jams, no distracting hallway chatter, fresh coffee from your own kitchen and the ability to throw a load of laundry into the washing machine between Zoom meetings. However, after a few years of hybrid work, it turns out this routine is not doing the body any favors.
Laptopitis is the unofficial term gaining traction in the media to describe this phenomenon. It refers to the collective aches and injuries caused by prolonged laptop use: neck pain, lower back pain, shoulder tension, wrist strain and occasional headaches and muscle fatigue.
Medical professionals use formal terms such as Repetitive Strain Injuries (RSI) and Work-related Musculoskeletal Disorders (WMSDs). The truth is, dining tables, couches and laptops resting on laps were never engineered for working eight to ten hours straight in front of a screen.
Data gathered in recent years by international health organizations reveals the true scale of the issue: over 65% of remote employees report developing new musculoskeletal pain or experiencing worsening symptoms since transitioning to hybrid work. The lack of ergonomic workstations serves as a primary risk factor, significantly increasing physical strain.
To avoid letting temporary aches turn into permanent damage, here are the most common remote-work mistakes and straightforward ways to fix them:
Before you start working: Gentle mobility exercises that engage the joints and prevent stiffness are essential preparation for hours of little active movement. It is best to start with head and neck rolls. Tilt your head toward your shoulder for a gentle stretch, then move on to rolling your shoulders forward and backward, rounding your back and bringing your shoulder blades together.
(Photo: Shutterstock)
Next, stand firmly next to a desk or kitchen counter, place your hands down for support and perform wide pelvic circles to loosen the lower back joints. This movement stimulates joint fluids, boosts circulation and perfectly prepares the musculoskeletal system for prolonged sitting.
The couch is not an office: Slouching on a soft surface without lower back support creates cumulative stress on the spine and neck muscles. When sitting correctly, the upper body's center of gravity rests directly over the pelvis and thighs, allowing a natural, straight alignment for the lower back, neck and head.
Conversely, sinking into an overly soft armchair causes the pelvis to tilt backward and round out. This compromised posture triggers a chain reaction: the upper back and neck bend forward, the head thrusts outward and the shoulders round, a combination that invites long-term musculoskeletal issues.
Therefore, if a dedicated home office is unavailable, working at a sturdy table with a standard dining chair is far better than spending hours with a laptop on your lap.
(Photo: Shutterstock)
Smart computing practices: Placing a laptop directly on your lap is a surefire recipe for pain: the screen sits too low, forcing the neck to stay bent forward for hours. Meanwhile, hovering your mouse hand in the air without proper support overworks the wrist muscles. Simple solutions like a laptop stand, an external keyboard and a mouse will completely transform your posture and relieve immense pressure from your neck and shoulders.
Ergonomically adjusting the workspace, ensuring the right proportion between chair and desk height, keeps the head straight and eye level right at the top of the screen without forcing a neck tilt. Choose a chair that provides solid lower back support, make sure your feet rest flat on the floor or a footrest and keep your knees at or slightly below hip level. If the screen remains too low, use an adjustable monitor or prop it up. Incorporating a sit-stand desk allows for alternating positions throughout the day. It is also crucial to pause every 30 to 45 minutes to stand up, walk around and do light stretches to prevent the body from locking into a single position.
Remote work has eliminated the incidental movement built into office life: walking from the car, moving between offices or stepping out for lunch. When the distance between your bed, desk and refrigerator is just five steps, it helps to artificially create short walks throughout the day. Try a brief walk outside before starting the day or take phone calls while standing up. The goal is to build movement directly into the workday routine, rather than treating it as an afterthought when the pain has already started.
- The writer is the head of Physiotherapy at the Medical Care Integrative Rehabilitation Hospital.