Tips for avoiding back pain while working from home

03/05/2020
Tips for avoiding back pain while working from home

With a large number of us now working from home the risk of musculoskeletal injuries such as back pain or a sore neck are increasing. Most offices provide workstations that are up to health and safety standards but the chances are you may now be working from a table, kitchen top or even on your lap. We’ve provided a few tips to help you work from home without discomfort.

Make sure your set up is right

Your chair should be close to your desk and your feet shouldn’t be dangling if it can be helped. Ideally the top of your computer or laptop screen should be at the same level as your eyes which may mean resting your screen on a few books or boxes to achieve this. Ensure your screen is about arms-length away from you, you don’t want to be hunching or unnecessarily stretching.

Click here for NHS guidance on desk set up.

Support your lower back

Putting a cushion or rolled up fabric in the hollow of your lower back where your spine naturally sways. You’ll know the best way to support your back with cushions as the ideal way will feel the most comfortable. This will provide lower back support and help with stability, perfect if you don’t have an ergonomic desk chair.

Take small stretch breaks

Movement and stretching alleviates discomfort you may be feeling from working from home. For many other reasons it’s important to partake in your daily exercise but a short stretch break here and there will be equally beneficial. Step away from your desk for a second or stretch while making a cup of tea. Roll your shoulders, touch your toes or reach to the ceiling, the stretched don’t have to be overcomplicated but can go a long way.

Here’s a link to some helpful stretches from a Physiotherapist.

If the pain you are experiencing is prolonged and extreme we recommend you seek professional help.