How to prevent back pain working from home?

By Mett Training

Many of us are now working from home more than we were a few years ago and although there are so many benefits of doing this there can be some drawbacks. One of the unexpected consequences has been that many people have been suffering from increased back pain.

What is causing back pain?

There are many causes and reasons for back pain that would need to be investigated by a medical professional as issues are often very personal and generic advice doesn’t necessarily work. However, back pain can be made worse by poor ergonomics and unhealthy habits that we can slip into when working at home.

When we work from home we may not have the most suitable equipment or not have it set up in the most optimum way. You may work from home on a laptop on an armchair, sofa or bed which are unsupportive and give you poor posture.

In a home environment rather than an office you are less likely to get up and move around so can sit in the same position for too long. At home you are more likely to message or call a colleague, so you don’t move from sitting as often as you would in an office.

What can you do to prevent back pain?

If you are working at home regularly you should consider investing in suitable furniture and equipment. This should include:

• An ergonomic chair that you can adjust to suit your body, this includes height adjustment and lumber support that can be placed in the correct position.
• A desk that is at a suitable height for you and has sufficient space for your needs. There is a broad range of desks available now including ones that offer space saving when you aren’t using them.
• Screen height is an important factor to ensure you can have a straight back and neck, so consider having a separate screen that you can position at the right height or a separate keyboard and mouse so that you can raise the laptop screen. Your screen should be at eye level without having to tilt your head.
• A separate keyboard and mouse so that you can position them in an optimum place to reduce strain on the body. It also allows you to purchase ones that are more ergonomic and adjustable (keyboard) to reduce any wrist pain.

You should also check your posture and make sure you are seated correctly. Your body should be seated upright with your back against the chair back and your head stacked on top of your spine not hanging forward. Your legs should also be at a 90-degree angle at the knees with your hips slightly higher than your knees and your feet flat on the floor. Your forearms should be level with the desk.

You should also take regular breaks and move around. Regular movement is essential regardless of how well your set up is. You should stretch, stand and walk around to get your blood flowing and ease any aches. You could also consider investing in a sit-to-stand desk so that you can spend some time working whilst standing.