Many people now work from home instead of going into their office. The good news is working from home has many positive aspects, such as increased flexibility and productivity, less time in the car commuting and the ability to stay in your comfy clothes all day. However, it also can have negative consequences, such as increased back pain due to poor posture.
Taking some precautions can help prevent and relieve back pain while working from home. However, if you make changes and are still experiencing pain, make an appointment with an orthopedic specialist to determine the cause of your discomfort.
Have adequate lower back support
While it may be more relaxed and comfortable, it’s not good for your back to work sitting on your couch or laying in bed. One of the best options is to use an ergonomic chair with a curve supporting proper posture.
Or, if you are on the couch or using a traditional office chair, roll up a towel and place it horizontally in the small of your lower back. You could also use a pillow to help provide support.
Set up your work space properly
If you’re using a computer, keep it at least an arm’s distance away from you. The top of the screen should be at eye level so you aren’t straining your neck looking up or down. Keep your legs uncrossed with your feet flat on the floor and knees at about a 90-degree angle.
If you aren’t at a desk, try to keep your laptop supported so your hands naturally rest on the keyboard, with shoulders relaxed and elbows bent.
Move and stretch at least once every hour
Moving for a few minutes every hour will help your body release tension. If you can, try to move even more often, specifically every 20 to 30 minutes. You can take a quick walk, play with your pet or try one of these stretches:
- Shoulder shrugs: Stand up straight. Shrug your shoulders by bringing them up toward your ears and holding for three to five seconds. Release and repeat three to five times.
- Back and chest stretch: Stand up and clasp your hands behind your head. Squeeze your shoulder blades together and hold it for five to six seconds. Take a breath and repeat.
- Child’s pose: With your hands and knees on the ground, sink back through your hips and rest them on your heels. Hinge at your hips and fold forward, walking your hands out in front of you. Rest your belly on your thighs, and extend your arms in front or alongside you with palms facing up.
- Pelvic tilt: Lie on your back with both knees bent and feet flat on the floor. Engage your abdominal muscles as you flatten your back against the floor. Breathing normally, hold this position for up to 10 seconds. Release and take a few breaths before repeating.
Exercise regularly
Exercise can help keep you healthy, strengthen your muscles, and relieve tension and stress. By working to strengthen your muscles, you can help prevent back pain and muscle fatigue. And, you’ll feel better and more energized while getting your work done.
How we can help
Setting up an office at home that is conducive to both work and comfort can take some trial and error. However, you shouldn’t ignore back pain for long.
If you notice pain that won’t go away even after making changes, make an appointment with an orthopedic specialist. You may have a more serious issue they can diagnose, or you may be referred to a physical therapist who can provide specialized exercises.
Learn about the orthopedic and sports medicine services we offer at Mercy Health.
