With more people working from home than ever before, back pain has become a common complaint. Long hours at a desk, poor posture, and limited movement can all contribute to discomfort and even chronic issues. At Denovo Physio & Rehab, we provide expert advice on maintaining spinal health and preventing pain through effective strategies. Here are five practical tips recommended by Preston physiotherapy experts to help you stay comfortable while working from home.
Set Up an Ergonomic Workspace
One of the most critical factors in preventing back pain is ensuring your workspace is ergonomically friendly. Many people working from home use kitchen tables or sofas, which do not provide adequate support for their backs.
- Chair: Invest in a supportive chair that maintains your spine’s natural curve. Adjust the height so that your feet are flat on the floor and your knees are at 90 degrees.
- Desk Height: Ensure your desk allows your elbows to rest comfortably at 90 degrees. Your forearms should be parallel to the floor while typing.
- Monitor Position: Your computer screen should be at eye level to avoid hunching forward, which can strain your neck and upper back.
Denovo Physio & Rehab frequently emphasises that an ergonomic setup can significantly reduce strain on your back muscles and spine, making your home working environment much healthier.
- Take Regular Movement Breaks
Sitting for long periods is one of the main contributors to back pain. Even if your workspace is perfect, staying in one position for hours can lead to stiffness and discomfort.
- Micro-breaks: Stand up and move for a few minutes every hour. Stretch your arms, shoulders, and back to release tension.
- Short Walks: Take a short walk around your home or garden. This increases blood circulation and reduces muscle stiffness.
- Desk Exercises: Simple exercises like seated spinal twists or gentle back stretches can be done without leaving your desk.
Physiotherapy in Preston highlights that regular movement prevents the spine from becoming stiff, reduces muscle fatigue, and improves overall posture. At Denovo Physio & Rehab, we often recommend setting a timer to help you move throughout the day.
- Maintain Good Posture
Poor posture is a significant cause of back pain, especially when working from home without a structured office environment.
- Seated Posture: Keep your back straight with your shoulders relaxed. Avoid slumping forward or leaning to one side.
- Core Engagement: Gently engage your core muscles while sitting. This supports the spine and reduces pressure on your lower back.
- Standing Posture: If using a standing desk, ensure your weight is evenly distributed on both feet and avoid locking your knees.
Our Preston physiotherapy team often stresses that posture is not just about appearance; it’s a vital factor in preventing musculoskeletal problems. Over time, correct posture strengthens your muscles and protects your spine.
- Strengthen Your Core and Back Muscles
A strong core and back are essential for supporting your spine and preventing pain. Incorporating simple exercises into your routine can make a significant difference.
- Core Exercises: Planks, bridges, and seated abdominal contractions help stabilise the lower back.
- Back Exercises: Gentle extensions or “superman” exercises strengthen the upper and lower back muscles.
- Flexibility: Incorporate hamstring, hip flexor, and shoulder stretches to maintain flexibility and reduce tension.
Denovo Physio & Rehab provides tailored physiotherapy programmes in Preston to safely strengthen your muscles. Even dedicating 10–15 minutes a day to targeted exercises can dramatically reduce your risk of back pain.
- Use Supportive Accessories
Sometimes, minor adjustments can make a big difference in comfort and spinal health.
- Lumbar Support: Use a cushion or lumbar roll to support the natural curve of your lower back.
- Footrests: If your feet don’t reach the floor comfortably, a footrest can improve posture and reduce strain on your feet.
- Laptop Stands & External Keyboards: Raising your laptop screen to eye level and using an external keyboard prevents hunching and wrist strain.
Our experts often recommend these accessories as cost-effective solutions to prevent long-term back problems, especially when working from home.
Additional Tips for Long-Term Back Health
- Hydration: Staying hydrated helps maintain the elasticity of soft tissues and spinal discs.
- Sleep: A supportive mattress and sleeping position can affect spinal health. Side sleeping with a pillow between your knees is often recommended.
- Stress Management: Tension in your upper back and shoulders is often linked to stress. Gentle stretching, meditation, or breathing exercises can help.
We combine professional guidance with personalised care. If you experience persistent back pain despite following these tips, our Preston physiotherapy team can assess your condition and provide a tailored treatment plan.
FAQs – Preventing Back Pain While Working from Home
Q1: How often should I take breaks while working from home?
A: Aim for a short movement break every 45–60 minutes to stretch and walk around.
Q2: Can physiotherapy help with chronic back pain from working at home?
A: Yes. Denovo Physio & Rehab offers personalised Preston physiotherapy plans to manage and prevent back pain.
Q3: Are standing desks better for preventing back pain?
A: Standing desks can help if used correctly, alternating between sitting and standing while maintaining good posture.
Q4: Which exercises are most effective for back pain prevention?
A: Core strengthening, back extensions, and gentle stretching for hamstrings, hip flexors, and shoulders are highly effective.
Back pain while working from home is preventable. If you experience ongoing discomfort or want professional guidance, contact Denovo Physio & Rehab today. Our expert physiotherapy team in Preston can provide a tailored treatment plan to keep your spine healthy.
Book your consultation now and take the first step towards a pain-free work-from-home experience!
