Working from home makes it easy to sit in one position for hours. A kitchen chair, a laptop on the couch and fewer reasons to get up can all add strain to your back and build into stiffness and pain over a few weeks.
Key Ways to Protect Your Back
1. Set Up Your Workspace Properly
Use a chair that supports your lower back and raise your screen so the top sits at eye level while you work.
2. Keep Your Feet Supported
Rest your feet flat on the floor or a footrest, knees roughly level with your hips, to ease strain on your back.
3. Take Regular Breaks
Stand up, refill your water bottle or do a gentle stretch every 30 to 45 minutes so you never stay in one position for too long.
4. Avoid Slouching
Sit back in the chair with your shoulders relaxed instead of leaning towards the screen or rounding your spine for long periods.
How Movement Helps Prevent Discomfort
Moving often eases the pressure on your muscles and joints. A walk around the block at lunch, a few stairs or some gentle stretches between calls all help keep your body active through the working day.
Conclusion
A comfortable set-up and good movement habits make a real difference when you work from home. If your back is still sore after a few weeks of changes, book in with one of our physios or chiros for an assessment and a plan that suits your day.
