Working from home looked to be a short-term practice at the beginning of the COVID-19 pandemic, but eight months on many office workers are yet to return to their desks.
Kate Daniel, of Shoalhaven Family Chiropractic Center said clients working from home were seeing her more frequently, and their complaints were often the result of an ad-hoc workspace.
"Most people didn't plan for the longevity of the arrangement, and their home is not as ergonomic as the office," she said.
She shared her top tips for making the home workspace as painless as possible.
"Look at the height of your work station, and try to match a decent-sized chair to the table you're working at," she said.
"That's a really good start."
If a new chair is out of your budget, another good option is an inflatable gym ball from Kmart. It will stop muscles from spending too long in the same position.
Next, ensure your work-screen is at eye level, so you're not spending all day looking up or down at it.
Support for busily typing hands is also important, and they should be able to reach the keyboard easily.
"You might think you don't spend that much time on the computer, but it's easy to sit down to do something quickly after work and find it actually takes you a couple of hours," Ms Daniel said.
As the line between work and home becomes increasingly blurred, building breaks into the day becomes more important.
"Set a timer and go for a walk to the mailbox or do some stretches," she said.
"Just do something little to break the routine of sitting at a desk. And try not to work from the couch."
Staying hydrated will also help prevent muscle pain, so drink plenty of water.
For those who have begun to experience some physical discomfort, a gentle stretching routine, ice and heat packs can do the trick.
"If your pain persists, see your GP or allied health practitioner," Ms Daniels recommended.