More people are working from home than ever. If you’re among them, you may be experiencing back pain that’s common in a home office setting. Luckily, there are some proactive steps you can take to treat your home like a traditional workplace while staying comfortable. Use these tips to ensure you finish each day pain-free.

How to Work Remotely Without Back Pain

1. Adjust Your Chair & Laptop Height

Many people sit on the couch while working from home, but this will soon take a toll on your body. The first step is to set up a designated work area—whether it’s a spare room or the dining room table—and sit just like you would at a traditional desk.

Set up your chair so that you’re looking straight at your computer instead of up or down, which can cause neck pain in addition to shoulder and back discomfort. If you need to get creative to achieve this, put a book or two under your laptop to maintain a comfortable position during the workday. Both your elbows and knees should be at 90-degree angles to keep your spine straight.

2. Stretch Often

Get up every 30 to 60 minutes to prevent back pain and stiffness, promote healthy blood circulation, and avoid sitting-related health risks. Make a habit of stretching, such as in the morning, mid-afternoon, and evening to keep your muscles loose instead of painfully tight. Try different yoga poses until you find a stretching routine that suits you.

3. Consider Investing in a Sit/Stand Desk

Avoid pain and stiffness from prolonged sitting with a sit/stand desk. Alternate between sitting and standing throughout the day since excessive standing increases varicose vein risks, and remember to keep your shoulders back and your abdomen engaged. Good posture is key to spinal health because it prevents curvatures that can eventually cause painful issues, such as a bulging disc.

4. Support Your Lower Back

Keep your lower back supported with a cylindrical pillow, rolled-up towel, or another applicable cushion against the back of your chair. Lower back support helps you sit straight instead of slouching and stressing your spine. You can also place a heating pad on your lower back to help relax tight muscles. 

If back pain continues despite workstation changes, contact O’Fallon Pain Relief Associates. The pain management center in St. Charles County, MO, has a chiropractor on staff and offers a range of services, including physical therapy, rehabilitation, and spinal decompression. Call (636) 978-3000 to schedule an appointment or learn more about pain relief online.