Effective Strategies to Prevent Back Pain While Working From Home

The new normal for many of us during this pandemic involves working from home. You might find yourself seated in front of computers or laptops for extended hours. Did you know that this could really impact your back? Working long hours with poor posture can lead to back pain, which definitely puts a damper on your work-from-home experience. Research indicates that prolonged sitting is associated with increased back pain, particularly when combined with poor ergonomic practices, which can diminish productivity, efficiency, and overall health outcomes^[1]. If you're concerned that this might affect your productivity, check out these tips to help prevent back pain. They might just be what you need.

1) Adjust Your Workstation

Having an improper work setup can wreak havoc on your posture, leading to back and neck pain. It is recommended to position your monitors at eye level to maintain a neutral spine while working. You could stack them on some books or use a cushion. Moreover, when using your mobile device, be mindful not to bend your neck down; instead, raise your phone to eye level to avoid unnecessary strain on your cervical spine^[4].

2) Maintain a Good Posture

Slouching or leaning forward while staring at the screen can significantly impact your back. A chair with proper back support can make a huge difference. Make sure you sit all the way back in your chair with your back supported and straight. You might even want to add a pillow or cushion behind your lower back for extra support. Staying close to your work desk minimizes the need to lean forward or stretch your arms excessively. Keeping your hands by your sides while typing or using the mouse can also help reduce strain on your neck and shoulders, which is crucial for preventing musculoskeletal disorders^[2].

3) Reward Yourself With Small Breaks

Even if you're sitting correctly, staying in one position for too long can still put a strain on your back and neck. So, why not reward yourself with short breaks every 30 to 60 minutes? Walk around your home, gaze out the window, hydrate, refill your water bottle, grab a snack, tend to your plants, or do anything else that gives your body a little break. Not only does this help stretch your muscles, but it also provides your eyes with a much-needed rest from the screen. Studies have shown that regular breaks can enhance productivity and reduce discomfort from prolonged sitting^[3].

4) Ensure 30 Minutes of Physical Activity

Your back really needs you to stay active. Sitting for long periods without moving is tough on your spine. Make it a point to include some physical activity in your day. Whether it's walking, cycling, swimming, doing yoga, or any exercise, aim for at least 30 minutes each day after work to strengthen your back and improve overall health. Regular physical activity has been shown to reduce the incidence of back pain and improve musculoskeletal health^[5].

5) Support Your Feet

Letting your feet dangle or sitting cross-legged on a chair or bed can definitely strain your back by disrupting your posture. Make sure your feet are resting flat on the floor while you sit. If not, consider using a footstool, cardboard, or cushion to support them, which can enhance your overall alignment and comfort while working.

Even if you don't have an ergonomic chair or a workspace like your office, making small adjustments by following these tips can lead to positive changes for your back. If you have questions about maintaining back health or want to explore more personalized advice, consider trying our online doctor consultation service. You can easily talk to a doctor online or connect with an AI doctor for quick guidance.