How to Avoid Back Pain While Working from Home

Many people enjoy working from home, but back pain can be a problem when working outside of an office. In a 2020 survey from the UK's Institute of Employment Studies, 55% of people said they had more back pain while working from home. Here's how to avoid it.

Work at a desk

When working from home, work at a desk or table, not your sofa. You should sit up straight, and your screen should be at the same level as your eyes when looking straight ahead.

If you use a laptop, lift it up so you're not looking down. Put your laptop on top of a box or some books, and use a mouse and keyboard on the desk.

Get the right chair

Get a desk chair that can move up and down to get the best height for you. Your feet should be flat on the floor and your arms at the same level as the desk when typing or using the mouse.

Move often

Sitting for too long can cause back pain, so try to get up and move every 20 to 30 minutes. You can stand and stretch, get a drink or even go for a short walk.

Try a standing desk

Standing desks can help you move around more while you work. You can buy a desk that can be moved up and down, or you can use a high table, the bottom of a window, or put your computer on top of some boxes.

Experts say you shouldn't stand all day, though — just for about 15 to 20 minutes at a time.

Exercise 4

Discussion

Does your job allow you to work from home? If so, do you enjoy it? If not, would you like it to?

Do you ever get up and stretch at work? Please explain your answer.

How often do you take breaks at work? How do you usually spend them?

Have you ever used a standing desk? If so, how was it? If not, would you like to?

How many jobs have you had? Which one had the best working environment?

Is there anything you'd like to change about your workplace? Please explain your answer.

Which of your friends or family do you think has the best job? Why?

Keeping yourself healthy is a full-time job. — Unknown. What do you make of this statement?

Source

This lesson is based on an article by Vanessa Gibbs.