Due to the outbreak of coronavirus, various companies took security measures and asked their employees to work from home. Well, when you are working from home, sometimes you are sitting on the couch and sometimes you are lying on the bed while working. So you think this is the right way to work?

Your back posture while working reduces your productivity level, creativity, and makes you feel lethargic. Moreover, it leads to a wide range of musculoskeletal pain, especially back pain. Not just your sitting position, but the number of hours you spent on the desktop or laptop also leads to various health issues such as digestion problems and headaches.

Our homes generally do not have proper arrangements for long hours of working. So people sometimes work on the dining table and sometimes on the bed. Well, there are many perks of working from home, but they are applicable only when you are taking proper care of your health.

The consequences of working from home could mean bad posture that leads to back pain. Well, there are many ways in which you can prevent back pain while working from home.

#1 You Should Make Use Of A Low Back Support:

While working from home, you must pay special attention to the place of your work. The chair on which you sit. So when you are working, provide support to your lower back. You can use some small cylindrical pillows or just roll up a bath towel into a log-like form. Now, place the supporting pillow horizontally in the space of your low back while you are sitting in a chair or couch. In this way, you can ensure that you re maintaining a good posture by sitting up straight. It will not let you get any sort of back pain (lower/upper back pain) and help in improving your posture.

#2 You Must Ensure That Your Work Area Is Setup Correctly:

You can employ all the tips that will help in setting up a better workspace that will help you in improving your posture as well as prevent back pain.

  • You must ensure that the computer screen is positioned at an arm’s length away from you
  • The computer screen should be at your eye level – not very high and not very low.
  • When you sit on the chair, make sure that your feet are in proper alignment with the floor and the knees should be bent at a 90-100 degree angle
  • Most important thing is that the back of your knees should be about three finger widths from the edge of the chair

#3 Learn To Take Frequent Breaks In-Between The Work:

Well, the break does not mean that you have to waste an hour or so. Just take small breaks of 8 to 10 minutes. Stretch your body, drink water, or juice. Walk around a bit, eat something light or just meditate. These small breaks will make you feel refreshed and help you to provide motion to the body. When you sit in the same position for long, it will trigger back pain and increase the straining in muscles. Moreover, you are preventing your body from getting any sort of stiffness.

#4 You Must Focus On Regular Exercise:

When you are at home, you can easily adjust your workout session along with your work. When you sit for long hours accomplishing your work target, your body doesn’t get proper movement. It means that you can easily get back pain, sore neck, and shoulder pain. To prevent this, you must take out 30 minutes of your busy schedule and exercise regularly. With proper exercise, you are giving your body the required strength and stamina to be active throughout the day.

#5 Visit Your Chiropractor:

Well, if you think that you already have back pain and then you have to sit for long hours for work, visit your chiropractor. With the treatments and chiropractic therapies, you would be able to gain the muscle strength back, it will improve the range of back muscles and prevent it from straining. Chiropractors would not only provide proper treatment but also help in improving the lifestyles by introducing healthy habits.


So these were some of the important things that you must follow if you want to keep yourself healthy and prevent any sort of musculoskeletal back pain while working from home.