If you’re working from home, you may be struggling with neck and back pain at your computer you never experienced before. These aches usually stem from your working situation, particularly where and how you sit. I’ve noticed a huge surge in my patients asking about back pain since people began working from home two years ago, but luckily there’s an easy fix. Here’s how to sit well when you work from home to minimize spinal soreness.
How to combat back and neck pain from sitting at a desk
If you’re still working from home, you may still be in a temporary space. You may not even have a dedicated home office, and that’s OK. It does mean though, that you’re probably working from the couch or dining table. This means you’re adopting odd postures which often lead to headaches and back pain.
Check out my video below where I show you some handy movements to help ease back pain at your desk.
Common issues my patients experience when working from home:
Lower back pain when sitting
Neck pain and increased headache incidence
If you’ve noticed these issues have started since working from home, they’re probably due to spinal positioning.
Low Back Pain caused by working from home
When the lumbar spine isn’t supported, you’ll end up feeling sore. It’s all about your spinal structures: If you’re sitting in a curved or ‘kyphotic’ lumbar position, your spinal discs can become irritated which manifests as soreness when sitting.
Neck Pain and Headaches
Neck pain at work is usually caused by a poked chin position. When we sit for long periods with our chins poked forwards, the joints in the cervical spine can become stiff. This can lead to headaches that radiate into the temples and forehead, and sometimes symptoms down the arms.
How to sit well when you work from home
You can create your own ideal workspace at home even if you don’t have a home office. Forget what you’re sitting on, and create an ideal position with things around the house. The gal below has invested in a portable table to elevate her screen, making her makeshift office on her couch more ergonomic. Clever right?
5 Ways to Sit Better When You Work From Home
1. Slide your buttocks to the back of your chair
2. Keep your feet flat on the floor
Use textbooks or large boxes as a footstool if needed. This stops your hip flexors from over-activating and your lower back from rounding.
3. Support your lower back with a pillow/lumbar roll
Your lower back should be gently swayed (lordotic) when you sit. If you’re on the couch or a dining chair, use a small cushion to support your back. A rolled-up towel or store-bought lumbar roll also works well.
4. Ensure your shoulders are relaxed and elbows are just below your keyboard
If you’re having to lift your shoulders to type, sit on a cushion or book to elevate your seat. If you’re working from the couch, you may need to lift your laptop up onto a pillow to keep your elbows below the keyboard. The photo above shows a great example of how you can lift your laptop to the right height.
5. Bring your keyboard closer to you
This stops your shoulders from rounding and your chin poking forwards. You may need to invest in a wireless keyboard to achieve this position.
It’s easy to have good posture when you have an idea of your postural goals. Whether you’re working from your home office, couch, or dining table, protect your spine by using the simple tips above.
Have questions about sitting well? Email me at: caitlin@aprivewellness.com or on social media @aprivewellness.
This article is for general information purposes only and does not constitute professional advice. Caitlin Reid and Aprivé Wellness assume no responsibility or liability for any injury, loss or damage incurred as a result of any use or reliance upon the information and material contained within this article.
