Top tips for banishing back pain whilst working from home

Updated: Nov 10, 2020

Most people will experience back pain in their lifetime and it varies from one person to the next. It can be mild or cripplingly severe, long lasting or a brief episode. Whilst it may not be possible to fully avoid back pain and avoid the normal wear and tear of ageing, there are steps to take to help minimise the risk, especially when working from home.

For the first time ever most of the country is working from home and adjusting to a very unusual but currently necessary way of life. Some people may be lucky enough to be set up already with an office at home but they are likely in the minority. Rather than the usual office desk, monitors and chairs there is a shift to sofas and kitchen tables whilst moving in less space than normal. The likely worst offenders here are the laptops which everyone is needing to work from during these unprecedented times. So how can you help your body to stay as healthy as possible during this period?

  1. Try to set up a desk with separate keyboard and mouse so you can adjust the screen height and chair height.

  2. Make a conscious effort not to slump

  3. Do your best to avoid the sofa - it encourages slumping

  4. If you can have a monitor rather than laptop that is ideal. If you can't you can fashion a laptop stand so that the screen is at eye level.

  5. Have your chair height so that your feet are flat on the floor - you can use cushions to adjust it!

  6. Regularly get up, move around and stretch your legs (every hour if you can)

  7. Stay well hydrated

  8. Regularly get some fresh air - even if just for five minutes in the garden

  9. Maintain your exercise routine

  10. Maintain your usual routine (get up on time, finish work at usual time)

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