The advent of remote work has changed the way we live and work. Working from home provides flexibility, convenience, and time savings on commuting, but it has also resulted in a rise in complaints of back pain. Many home offices are not ergonomically constructed, and sitting in improper postures for extended periods of time can be harmful to the spine.
What is the good news? With the proper setup and practices, you may avoid or lessen back discomfort while also making your home workstation healthier and more pleasant.
Why Does Back Pain Happen When Working From Home?
Back discomfort from remote work is frequently caused by a mix of causes:
- Poor posture
Sitting on the sofa, bed, or dining chairs without lumbar support causes pressure on the spine;
- Prolonged sitting
It lowers blood flow and strains muscles and joints;
- Improper desk setup
Monitors that are too high or too low, keyboards that need awkward arm postures, and chairs that lack suitable support all add to pain;
- Lack of movement
Office environments frequently promote brief breaks, such as strolling to a conference room or speaking with a coworker, but working from home might leave you sitting all day.
Identifying these factors is the first step towards avoiding work-from-home back discomfort.
1. Create an Ergonomic Workspace
Improving your workstation's ergonomics is one of the most effective methods to safeguard your back. Even minor tweaks may have a big effect.
Choose the Right Chair
- Choose a chair with adjustable height and lumbar support;
- Keep your feet flat on the floor and your knees at a 90-degree angle;
- If your chair does not have lumbar support, position a small cushion or rolled-up towel behind your lower back.
Adjust Your Desk and Monitor
- Adjust your display so that the top is at or slightly below eye level;
- Keep the screen at an arm's length away;
- If you don't have a suitable desk, use books or stands to elevate your laptop to eye level and connect it to an external keyboard and mouse.
Keep the Essentials Within Reach
Frequently used objects, such as your phone, notebook, or water bottle, should be easily accessible to minimize repetitive twisting or leaning.
2. Maintain Movement Throughout the Day
Sitting for extended periods of time can injure your back, even with proper ergonomics. Regular moving throughout the day helps decrease stiffness and improve circulation.
- Follow the 20-20-20 rule
Every 20 minutes, take 20 seconds to stare 20 feet away, then stand or stretch;
- Set reminders
Use alarms or apps to prompt you to exercise every hour;
- Take microbreaks
Stand, walk around the room, or stretch between meetings or work;
- Consider using a standing desk
Alternating between sitting and standing positions might help to relieve lower back discomfort.
3. Practice Good Posture
Maintaining proper posture is critical for avoiding back discomfort connected with remote work.
Try these tips:
- Keep your shoulders relaxed and avoid slouching forward;
- Support your spine by softly engaging your core when sitting;
- Place your ears over your shoulders, and your shoulders over your hips;
- Avoid crossing your legs for extended periods of time since it might tilt the pelvis and strain the back.
You might find it useful to film yourself on video conversations to identify postural patterns you were unaware of.
4. Stretching and Strengthening Exercises
Regular exercise improves the muscles that support your back and alleviates discomfort. Even a few minutes every day can help.
Simple stretches to alleviate back pain:
- Cat-Cow stretch
Relaxes stiff back muscles and increases flexibility;
- The child's posture
It stretches the lower back and hips.
- Stretching the hip flexors
This one helps to relieve tension caused by extended sitting.
Strengthening exercises to avoid pain:
- Bridge exercises help to strengthen the glutes and lower back;
- Planks increase core stability, reducing spinal strain;
- Bird dogs improve balance and build deep spinal stabilizers (also known as "quadruped opposites");
- Consider including yoga or Pilates into your practice, since both promote flexibility, posture, and core strength.
When to Seek Medical Help?
The majority of work-from-home back discomfort may be eased by correcting posture, moving around often, and exercising. However, you must seek medical advice if:
- Pain lasts for longer than a few weeks, despite self-care;
- Pain spreads to your legs, resulting in numbness or paralysis;
- You have significant, unexpected back pain as a result of an accident.
A healthcare expert can assist in identifying underlying disorders and recommending appropriate therapies, such as physical therapy or medication procedures.
