Overcome Work-From-Home Back Pain

Overcome Work-From-Home Back Pain

Most people have been working from home for the past year and while it means you don’t have to commute, and you can limit contact with others, it also means lack of physical activity and work-from-home back pain.

Sitting for long hours at your makeshift desk at home and poor posture may have started creating upper back strain or a pinching sensation in your lower back. A sore neck or shoulder discomfort is not uncommon.

Left unaddressed, these minor problems may cause severe musculoskeletal issues, carpal tunnel syndrome or deep vein thrombosis. Here are a few things you need to consider.


For your home working space, be mindful of the posture and comfort with regard to your chair’s height and support, your desk, computer and where you put your feet.

In Your Workspace

  • Use a chair that can support the curve of your back or lumbar support.
  • Sit up straight to keep all your bones, muscles and ligaments aligned.
  • Keep your feet are flat on the floor with knees at a 90-degree angle.
  • Keep your laptop centered, so you’re not looking too far up or down.

Physical activity

  • Get up every 30 – 60 minutes and stretch to reduce the strain on the intervertebral discs.
  • Engage in low-impact aerobic activity several times per week to improve blood flow and get your muscles active.
  • Workout the core.


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