People all around the world are finding themselves unexpectedly working from home, but many of us don’t have a proper home office setup. Jon Cinkay, a physical therapist and coordinator for body mechanics at Hospital for Special Surgery, has some important tips for keeping proper posture and preventing injury and strain, even when you don’t have a desk.

1. Listen to Your Body

Whether you’re working from a desk, table, couch or bed, you should never feel strain or discomfort. Your body will tell you when something doesn’t feel right. Sometimes just a tiny adjustment will make a big difference.

2. Be Conscious of Your Posture

After 15 minutes of sitting or standing in the same place, most people start to slouch. Check in with yourself often to feel how your body is positioned and readjust if you need to.

3. Get Up and Move Around Often

Even if you’re comfortable, you should never sit in one position for more than an hour. Getting up and moving around every 30 to 40 minutes is recommended. It also reminds you to reset your posture when you go back to work.

4. Keep Everything You Need to Work Within Arm’s Reach

Things like your phone and a pen and paper should be close enough that you can grab them without having to strain.

5. Look Down With Your Eyes, Not Your Neck

When working on a laptop or phone, most people tilt their heads forward toward their device. Think about avoiding wasted movement, including constantly moving your head up and down.

6. Use a Phone Headset

If you don’t have a headset or headphones, use your phone’s speaker function if you’re working in a quiet space and won’t disturb other people. If you have to hold your phone to your ear, hold it with your nondominant hand so you can write with your other one. Never use your shoulder to hold your phone against your ear.

7. Stay Hydrated

This also encourages you to get up frequently, whether you are refilling your drink or going to the bathroom.

8. Take Breaks to Stretch

Stretching can help you loosen any muscles that you may be unconsciously tensing up. It can also help you reset your posture.

Alos Read : 12 Amazing Benefits of Walking 30 Minutes a Day for Health and Well-Being

Researchers analyzed 301 high-quality clinical trials covering 56 different treatments. The goal? To find out which therapies genuinely reduce pain intensity. The answer: very few.

Why So Many Treatments Don’t Work

“It was surprising to see so few treatments were effective — and even then, the benefits were mostly modest,”
— Dr. Aidan Cashin, Neuroscience Research Australia

For acute low back pain, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, diclofenac, and naproxen brought some relief.

For chronic back pain (lasting 12 weeks or more), the following helped — but only slightly:

• Exercise
• Spinal manipulative therapy
• Taping
• Antidepressants
• Capsaicin patches

Each reduced pain by just 4–8 points on a 100-point scale.

Treatments that didn’t work:

• Acute pain: Exercise, glucocorticoid shots, acetaminophen
• Chronic pain: Antibiotics, anesthetics like lidocaine
  For many other treatments, results were inconclusive.

Why Is Back Pain So Hard to Treat?

Back pain is the leading cause of disability worldwide, affecting over 619 million people.

According to Dr. Cashin, back pain often persists because most treatments fail to address its root cause. If the underlying issue isn’t tackled, pain lingers or returns.

Back pain is classified into two types:

• Specific: Caused by identifiable structural issues (e.g., spinal fracture, canal narrowing)
• Nonspecific: No clear origin — and this accounts for 85–95% of cases

“It’s essential to work with a healthcare provider to identify your specific type of back pain and decide on a tailored treatment plan,” says Dr. Cashin.

What Can You Actually Do?

For nonspecific low back pain, Dr. Cashin recommends:

• A short course of NSAIDs (if medically appropriate)
• Clear communication with your doctor about how back pain usually improves over time
• A gradual return to movement, work, and social activities

Note: NSAIDs aren’t safe for everyone — especially those with bleeding issues or heart problems. Always consult your doctor first.

Chronic Pain Requires a Different Approach

Anti-inflammatories may help with symptoms, but they don’t address the root cause.

“The name of the game is to find the cause and treat it,”
— Dr. Helene Bertrand, University of British Columbia

One overlooked source: sacroiliac joint dysfunction, often caused by prolonged sitting. Dr. Bertrand suggests simple exercises to realign the pelvis and spine — supported by early pilot studies.

When Conservative Care Isn’t Enough

If pain lingers, doctors may consider interventional treatments, such as:

• Radiofrequency ablation (nerve disruption)
• Spinal cord stimulators
• Surgery

“Only about 9% of people get lasting relief from non-interventional options,”
— Dr. Timothy Deer, West Virginia University

In complex cases, treatment must be customized. MRI scans can reveal spinal, disc, or nerve issues. For example, a person with:

• Degenerative disc disease
• Weight gain
• Functional loss
• Psychological trauma

… might benefit from a combination of physical therapy, mental health support, and targeted interventional care.

“The best thing is to hand-pick the right therapy for the patient,” says Dr. Deer.

Also Read : Is There Poison in Your Food? The Truth Behind the Girl Scout Cookies Controversy