Let’s be honest, working from home sounded like a dream until your dining room chair became your office, and now your back is staging a full-blown protest. You’re not alone if you’ve been dealing with aches and pains since ditching the commute. The good news? You don’t need a fancy setup to keep your spine happy while you work.
Set Up Your Workspace Like You Mean It
Your workspace matters more than you think. That couch might be comfy for Netflix, but it’s terrible for your eight-hour workday.
- Get your screen at eye level. Your monitor should be about an arm’s length away, with the top of the screen at or slightly below eye level. No more hunching forward to read emails.
- Your feet should actually touch the floor. Grab a footrest or stack some books under your desk if they’re dangling. Your knees should be at about a 90-degree angle.
- Support your lower back. Roll up a towel or grab a small pillow and place it at the curve of your lower back. This simple trick can make a huge difference.
Move More Than You Think You Need To
Most people don’t realize that their bodies weren’t designed to stay in one position all day, even if that position is technically “correct.”
- Set a timer for every 30 minutes. When it goes off, stand up and move around. Walk to the kitchen, stretch, or shake it out.
- Try the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This helps your eyes and reminds you to adjust your posture.
- Do some desk stretches. Shoulder rolls, neck stretches, and seated twists can keep tension from building up throughout the day.
Listen to Your Body
Pain is your body’s way of sending you a text message; you shouldn’t leave it on read. If something hurts, that’s your cue to make a change. Sometimes people wait too long before consulting a physical therapist or other healthcare provider, thinking the pain will just go away on its own. While some minor aches resolve with better habits, persistent pain deserves professional attention.
Create Better Habits Starting Today
Small changes add up to significant results when it comes to preventing back pain.
- Start your day with gentle stretching. Just five minutes of movement before you sit down can prep your body for the day ahead.
- Stay hydrated. Your spinal discs need water to stay healthy and cushioned. Keep that water bottle filled.
- Take real lunch breaks. Step away from your desk, eat elsewhere, and give your body a proper break from sitting.
The Bottom Line
Working from home doesn’t have to mean living with back pain. You can stay productive without sacrificing your spine by making a few simple adjustments to your workspace and daily routine. Your back has been supporting you every day, it’s time to return the favor. Start with one or two changes today, and build from there. Your future self will thank you. Also Read
