How to Avoid Back Pain When Working at Home

We’ve been getting this question quite often lately, “How Can I Avoid Back Pain While Working From Home?” Amid a pandemic such as COVID-19, while most of us are working from home, it’s understandably so. However, even before COVID-19, over 26 million people were already working from home. Although, the number is now significantly higher. If working from home is new for you, you might notice new pains, specifically in your back.

Even if you had a desk job before this situation, the pains could be new. This is because companies have mandates to follow. These mandates follow standards for desk ergonomics. For most of us, our home offices don’t meet the same standards.

Most people working from home (as a result of COVID-19) have poor desk solutions. Which again, is understandable! Most even use a countertop, table, or bed as a desk. Ouch! Therefore, resulting in poor posture, followed by back pain.

For short periods this may be acceptable. However, the COVID-19 pandemic has had us camped out for a while. Some say even after this passes, working from home could result in the new norm. Companies are noticing how their employees can work remotely. And if we continue down this road, this could mean serious postural problems in the future.

Poor posture causes musculoskeletal damage. This can result in back and neck problems. Carpal tunnel can also develop if you work at a poor ergonomics workspace. Some may even develop blood clots in the leg.

So, how do we fix this problem? The simple answer is a neutral posture position.

How to Avoid Back Pain | Create a Neutral Posture

No part of your body should be bent or twisted. You also need to move periodically to aid circulation. Follow these tips to help you work more comfortably:

Avoid Back Pain : Make sure your screen is eye level.

First, make sure your screen is placed on an even surface in front of your face. Keep your laptop centered at eye level at all times. If you find yourself adjusting your neck to look up or down at your screen, this is the wrong position.

Avoid Back Pain : Place computer sideways of a well-lit space

The screen should be perpendicular to windows. Do not work facing a window or with your back to it. Blinds are a good option to block light. Light will cause glare on your screen. Which often results in us straining our eyes while at the computer.

Avoid Back Pain : Read documents at eye level.

Make sure to read paperwork at eye level. A good resolution though is a document or tablet holder. A document holder will hold the paperwork in a correct postural position. If you notice your head moving up and down while reading, fix your posture.

Avoid Back Pain : Keep your keyboard and mouse arm’s length.

Your forearms and wrists should be straight and level. However, keeping your arms close to the side of your body. Any other placement of the mouse and keyboard can cause nerve damage.

Avoid Back Pain : Use typing and voice input.

Voice recognition is great for emails and texts. Plus, it gives your wrists and hands a rest. However, be careful of misspellings before your hit send!

Avoid Back Pain : Sit back straight in your chair.

Do not sit upright and lean forward. An incorrect posture could cause your lower back curve toward the stomach. This posture problem is also a cause of kyphosis. Sit back and close enough to reach the keyboard. When seated, it’s important to support the natural curve of your spine. And use a cushion if your chair does not have lower back support.

Avoid Back Pain : Rest your feet flat.

Your feet need to be flat on the floor. Alternatively, you can use foot support. Don’t pull them under the chair. And don’t dangle your legs either. Doing so adds pressure to your thighs and restricts blood flow. Not good!

Avoid Back Pain : Avoid prolonged standing.

Standing desks have given people the idea that standing is good. While it is not good to remain sedentary all day, standing can be too much. Standing requires more energy and puts a strain on the circulatory system. Standing for too long increases the risk of varicose veins. Instead, stand and walk at 30-minute intervals throughout the day.

Following these tips will keep your back in better shape. You can make your new home office more ergonomically designed. Work in a neutral posture to prevent serious back pain. And move around as often as you can.