If you’ve been working from home for a while and are noticing lower
back pain that lingers, it could be caused by your home office set-up.
Working longer hours, not having a supportive chair and poor posture can
all lead to back pain.
“The rapidness in which people were sent home to work [in March]
left little to no time to set up a proper office space,” explains
Julie Larson, physical therapist at Providence. “Also, without the
usual distractions of work, people find themselves sitting for 3-4 hours
or more without getting up. That extended sitting leads to poor posture,
which can ultimately lead to pain.”
“The stress from juggling life at home can also increase pain from
ramped up cortisol, tightness in muscles, shallow breathing and decreased
circulation throughout the body,” she adds. “It’s been
a perfect storm of factors that contribute to back and neck pain.”
Julie shares advice on how to improve the ergonomics of your home office;
increase your lower back strength; and how it all can help reduce your pain.
How to set up an ergonomic home office
When it comes to setting up an office that will help improve back and neck
pain, Julie encourages you to remember the “3Ps:”
- Put it close
- Positional changes
Julie breaks down each of these “Ps” and how they can help
you relieve pain and sit up a little taller throughout the day.
Proper posture can help take the stress off your neck and elbows. “Prolonged
sitting forces your spine’s natural “S” curve into a
“C” curve, which puts more stress on your muscles, ligaments,
discs and tissue,” explains Julie.
Use these tips to help position yourself properly in your chair:
- Ears are over your shoulder (not in front of your shoulders).
- Elbows by your sides with wrists comfortably resting on a round or soft
surface. (Hand towels and wrist gel pads work well.)
- Support your back with your chair, using a small lumbar pillow or towel roll.
- Feet should be flat on the floor. Use a footrest, stack of books or even
reams of paper.
Put it close
The most important step, according to Julie, is to adjust your seat height
so your eyes are lined up 3 inches below the top of your screen if using
a desk top, or tilt your laptop screen back to 120 degrees, just off vertical.
“Your body will always try to find this position, even if you have
the perfect posture in your seat,” she shares.
Other tips to keep your screen and computer properly aligned with your
- Screen should be no more than an arm’s length away.
- Keyboard and screen should be kept directly in front of you with the mouse
to the side of your keyboard. Move your mouse back if it gets away from
you during use.
If you’re working from a laptop, you may also want to consider purchasing
a freestanding keyboard. This will allow you to raise your screen to the
proper height without elevating your arms in order to type.
Avoid staying stationary when you’re working. Instead, try to get
up every 45-50 minutes, even if it’s just to walk around the room.
“We have 360 joints in our body that need to move to stay healthy.
Our body needs to move in order to circulate blood through the body. This
significantly helps reduce pain and stiffness,” says Julie.
Keep your body loose with a few quick and simple movements during a stretch break:
- 3 big shoulder circles moving shoulders backward.
- 3 neck rolls from neck to shoulder; roll forward along the chest to the
- 2 large breaths to fill your lungs and then blowing air forcefully out.
- 5 squats in front of your desk chair.
Exercises for a stronger back
Just like any other part of your body, exercise can help strengthen and
support your back.
“A scheduled walk, every day for 30 minutes, can do a lot to strengthen
your lower back and the muscles that support your spine,” Julie states.
Other great exercises for your back include:
Bridges: This exercise targets many different areas, including the glutes (buttock
muscles) and hamstrings. It helps strengthen your core, which plays an
important role in supporting your lower back and spine.
Clamshells: It may sound (and look) a little funny but clamshells are another great
exercise to strengthen your hips and stabilize your pelvic muscles.
Bird dogs: You may not think of your core when it comes to strengthening your back,
but it plays an important role in stabilizing the muscles, tendons and
tissues in your lower back. A bird dog is another great exercise to target
these ab muscles. All you need is a soft spot on the floor!
Don’t forget about the importance of stretching, either. Regular
stretches can help improve your flexibility and mobility. Yoga stretches
are a great way to get movement in your spine.
Try one (or all) of these popular poses:
Whatever approach you take, make exercise a priority. There are many great
and effective home workouts that you can do with basic household items,
like a towel or soup can.
These are just a few simple steps you can take to help relieve back pain.
If you still are struggling with pain that interferes with your daily
life, considering talking to a specialist.
Schedule a visit
If you’re struggling with back pain, talk to your primary care provider.
They can diagnose your pain and, if necessary, refer you to a physical
therapist or specialist to help improve your mobility. Use our
provider directory or search for one in your area.
This information is not intended as a substitute for professional medical
care. Always follow your healthcare professional's instructions.