COVID-19: How To Work From Home Without Back Pain

Due to recent changes in our working environment, many of us have found ourselves leaving the office and instead spending time working from home. For those who have worked with this arrangement before, you’ll know that it’s important for employees to take the time to organize their working space. This doesn’t just mean setting up a remote laptop to keep in touch with colleagues, but also taking steps to ensure that your working space is designed to support your spinal health and prioritize your physical well-being.

If you don’t take the steps required to establish a safe and supportive working environment, you might find that you’ll begin to suffer from back ache or pain. Similarly, existing back issues can be exacerbated by working conditions that are unfavourable. With a few adjustments and a bit of preparation, however, you can ensure that you’re taking good care of your back and can work seamlessly from home. 

How can you look after your back health at home?

Even while working at the office, which usually has ergonomically designed spaces with the appropriate desk equipment, employees still often find that their back can become affected by spending long hours in a single sitting position. While working from home, it’s even more important to ensure that your working space is designed to support you and your body, rather than causing or increasing any health issues. 

This can be achieved by setting up a designated workspace, with a supportive desk chair and a computer monitor positioned at the right height. Your device should be at eye-level to ensure that you don’t have to strain to look at the screen. You should also sit with your back against the chair and keep your feet flat on the floor. 

These adaptations might not seem intuitive at first, if you’re used to sitting in a more hunched position. However, they can help to support your back and avoid any problems down the line. 

How can you work efficiently from home?

Looking after your spinal health can be incorporated into practices that allow you to be more efficient while working at home. For example, it’s a good idea to take regular stretching breaks while you’re working. These scheduled pauses allow you to physically move your body and thereby eliminate the chance of strain and pain caused by sitting in one position for too long. In addition, these breaks will allow you to take your attention away from work and relax your mind, which will also improve your overall well-being. 

You can also make sure to avoid working in bed, which can seem like a tempting choice when you don’t have meetings to attend face-to-face. Choosing to avoid working in bed will allow you to ensure that you’re not selecting a position that will put pressure on your back. This will also allow you to work from a designated area in your home, which can help you to draw the line between your working and home life.

How can I stay motivated working at home?

If you’re not used to working from home, you might have found the change quite jarring. It can be tempting to ditch the desk and chair completely and just spend your day on the sofa, but often the alternative options at home can compromise your posture and cause aches and pains in your back.

If you want a change of scene, perhaps choose to stand up to work sometimes with the help of a standing desk. These devices can provide a welcome change in your working day, without compromising your spinal health and support. By planning these adjustments in advance, you can help to create a dynamic working environment at home that keeps you on task without causing any back issues.

How can Empower Physical Rehabilitation help?

If you’re suffering from any discomfort in your back from your working set-up, our team at Empower can help you to take the next steps to improve your health and quality of life. 

If you’d like to know more about our wide range of therapies, from physiotherapy and massage therapy to our unique specialization in workplace solutions, reach out to us today. Call us at 902-865-8100 or use the contact form at https://empowerrehab.ca/contact-us/.

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