How to Deal with Back Pain When Working from Home

Back Pain

Just because you work from home certainly doesn’t mean that you don’t work hard or spend a lot of hours sitting at your desk. Sitting in the same position, whether you’re an artist or a writer or a business professional, can lead to tired, stiff, and painful muscles throughout your back. Thankfully, there are several surprisingly easy ways that you can deal with and reduce the amount of back pain that you suffer with while you work from home. Keep reading to learn more.

Give Your Back Proper Support in Your Seat

If you’re going to be sitting at your desk, your seat should be comfortable, and it should allow your back to be properly aligned for the least amount of tension and pain. No matter what desk chair you use, you can enhance it and align your spine appropriately by purchasing a product like the chair support system offered by This and similar products will increase your mobility and flexibility while reducing stiffness and pain, and it won’t cause any side effects like pain medications do.

Use an Ergonomic Office Chair

Again, the right office chair can make a huge difference in how you feel not only while you work, but also after you‘ve put in an entire day’s worth of work. Choose one that’s ergonomically designed and that will effectively support your lower back area. Also choose one that you can recline back in slightly.

Avoid Leaning Forward

Practicing good posture in your seat while working at your desk is also important. One of the things you need to keep in mind is avoiding leaning forward. You don’t want to round your shoulders, and your neck and head should be held upright. Instead, align your neck and head above the shoulders.

It’s also helpful if you keep your mouse next to your keyboard so you don’t have to reach far for it. Plus, you can adjust your chair’s height so you can keep both feet flat on the floor. Your knees should be bent at 90 degrees, and you should lower your chair’s armrests so that your arms can also be bent at 90 degrees. Finally, the monitor of your computer should be roughly an arm’s length away from you, preferably at eye level.


Take Breaks to Move Around

Throughout the day, you should get up and move around to get the blood circulating throughout your body and to stretch out your muscles. This can work wonders at preventing stiffness and pain in your back, from your upper back all the way to your lower back. While you can stretch in your seat as well, it’s even better to actually move, so take a break every 60 minutes.

If you keep the above tips in mind and implement them in your home office, you should find that you’re able to reduce your back pain quite a bit. So while it may be tempting to work from your couch, bear in mind that the right posture, the right chair, and the right support are necessary to feel your best.

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