5 Tips to Keep your Back Healthy when Working From Home

Due to the current climate, A LOT of people are working from home. These people who are usually used to a fancy desk assessed work space in the office are suddenly having to scramble together a desk, sitting on the sofa or setting up on the dining room table. Unfortunately, these less than ideal solutions can lead to back aches and pains – especially if you already struggled with your back!

So, if this is you read on and find out how to help look after you back when working from home.

1. Take regular breaks
   • Breaking up your periods of sitting is one of the most important aspects in looking after your back. ‘Sitting’ isn’t the big bad enemy it is made out to be, but ONLY sitting is. You see we are designed to sit, but we are not designed to sit all day every day (You can read more HERE). A simple tip is to try and move every 30mins, whether that is going to the bathroom, making a drink or just stretching your legs. Make sure you stand up and walk about. Just breaking the cycle of sitting will go a long way to helping your back.
2. Elevate your screen
   • A key back AND neck saver is having your screen at an appropriate height. Use whatever you can to lift the screen up; books, boxes, tables – whatever you can. Ideally, if you interlock your hands with your 1st fingers out and point straight in front of you, the centre of the screen shoulder be in line with your top fingers. So if you are below this level, lift your screen up higher. That may mean investing in a laptop stand or a keyboard and mouse combo, but in the long run this will be worth it as it is probably cheaper than physio sessions plus who wants to be in pain?!
3. Sit in a proper chair
   • As comfy as your sofa may be, it will not be doing you any favours when it comes to your back! Sitting with you legs up and computer on your lap is one of the WORST ways to work. Not only will the screen be too low, but you will be all hunched over trying to work and type. Do the sensible thing and get yourself to a table and on a more back friendly chair!
4. Sit upright
   • Similar to the previous point, but even when sat in a proper chair, don’t allow yourself to be super hunched over or leaning forward. Again, use a pillow if you need to elevate yourself and make sure the chair has a back to lean on to keep you upright. Also, ensure you are straight on to the screen with your feet on the floor (or box if you need) so you aren’t going to slide and bend all through your back.
5. Exercise!
   • If you struggle to do any of the above, then make sure you can do some exercise to offset all the sitting! something like a brisk walk will really help you feel better after a day of being stuck inside at home all day. fresh air is great for the body and mind! Alternatively you can check out our free back pain guide ‘Back on Track’ for some simple practical drills to help save your back.

So, there you have it, Tier 1’s top 5 tips for looking after your back when you are working from home. If you can follow these tips we are sure your back pain will start to decrease and you will feel better for it!

If you have any questions or want a proper look at your back, you can contact us directly to discuss your issue on therapy@t1trainingandrehab.co.uk

Until next time,

Ollie.