These days, it seems like more and more people are having to make a near-permanent transition to working from home full-time. While it does offer many health benefits and allows you to skip the commute you normally make each day, there are a few issues that many work-from-home employees experience that will feel completely new. Low back pain is one of the most common problems workers experience in their home office and, if it gets bad enough, can leave you looking for physical therapy services. Luckily, much of that pain can be prevented. Here are a few tips to help.

1. Get up and Move

Though it may seem counterintuitive, most workers are actually more productive at home than they are in an office. There are fewer distractions and when you’re in charge of how you structure your day, it’s easier to maintain your focus. However, it does mean that workers have the tendency to stay at their desk for longer periods of time. If you’re sitting still for hours, remember to take a break and move around your home. Set reminders every two hours and walk a quick lap around your living room or office. Just a little movement throughout the day can help you stay loose and reduce your risk of back pain. 

2. Focus on Ergonomics

A lot of pain in the lower back is caused by the way you sit at your desk. If you slouch, you put strain on the muscles around your spine. Take a look at your current workstation. If you’re working on the couch in your living room, move to a desk with a proper chair. It’s also helpful to put your laptop up on a stand (a shoebox will do the trick) to get your monitor closer to eye level. If possible, invest in a good desk chair with plenty of lumbar support so you can maintain good posture throughout the workday. These things combined will help you reduce the likelihood of feeling sore and stiff after work each day.

3. Keep up With Your Exercise Routine

Exercise is one of the most important things you can do for your health, but when you’re working from home or don’t have access to your normal gym, staying active isn’t easy. Instead of giving up, do what you can to be consistent with your exercise routine. Go for a walk or run outside, get a good high-intensity interval workout done in your living room, or run through a yoga routine in your backyard. It doesn’t matter what you do to stay active as long as you make sure you’re still getting your heartrate up and challenging your muscles on a regular basis.

Need Help Getting Out of Pain?
If you’re still experiencing frequent low back pain, don’t ignore it or let it interrupt your life. Get help from an experienced physical therapist as soon as possible. They’ll help you figure out what’s causing your pain and what you can do to prevent it in the future. Contact us today to schedule an appointment.