Preventing Back Pain If You Work From Home

Category: Back Pain | Author: Stefano Sinicropi

Back Pain at Home

Telecommuting is becoming more popular as more work can be performed as long as employees have a computer and internet access. Working from home has numerous benefits for both employees and employers, but it also has some downsides. We’re not going to debate the pros and cons of telecommuting for work in this blog, but we are going to focus on one key aspect – how working from home impacts your spine health.

A recent study by the International Labour Organization found that nearly half of remote workers did not have an office chair or a work desk at home. Instead, they often worked on their laptops while on their couch or in bed. Moreover, one-third of telecommuters said that they had experienced back pain while working. Sofas, couches and beds oftentimes do not provide the spine with the support it needs, and even if they are supportive, our posture in these places is often less than stellar.

Protecting Your Spine If You Work From Home

If you work from home, you need to be mindful of your posture throughout the day. Below, you’ll find some tips that can help ensure your spine stays healthy when you’re on the clock and after you’ve punched out for the day.

  • Invest in a supportive office chair, and make yourself work the majority of your hours from this spot.
  • Be cognizant of your posture when working on a laptop or from different locations, like on the patio. Keep your back straight and your head positioned directly over your shoulders.
  • Take breaks to move around every hour to help take some pressure off your spine.
  • Consider investing in a sit-to-stand desk.
  • When you’re not working, be sure to get regular exercise, and work on building your core muscles, as these help to stabilize and support your spine.
  • Eat a healthy diet. It can be easy to snack at home, but unhealthy choices can lead to the development of inflammation in your spine.

You’re more likely to slouch in your chair or work from a poor posture position if you work from home and your boss isn’t looking over your shoulder, so you have to be proactive about your spine health. Keep the above tips in mind, and perform a self-check of your posture a couple times throughout the day. Make corrections if need be, and work on improving your spine health when you’re not on the clock. If you do so, we’re confident that your back will be healthy for years to come.

For more information about protecting your spine if you work from home or have a desk job, or to set up an appointment with Dr. Sinicropi, reach out to his clinic today.

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