For example, if you add up the way to work, the short walk during the lunch break, or the way to the meeting, it becomes clear how much movement we lack in the home office. 

Our backs often suffer from a lack of exercise: back pain is inevitable for anyone who sits for a long time every day and does not have an ergonomic home office available.

To prevent this, you can learn more about sitting properly at work and what else you can do to keep moving and do something good for your back.

Simple Tips for Preventing Back Pain

This is how you master a pain-free life in the home office.

Anyone who has the opportunity to work at home should examine their work area ergonomically and pay attention to a few things. 

Because long periods of sitting in poor conditions or a huddled position over the laptop not only lead to discomfort in the shoulder and neck area, the lower back is often also affected by pain.

If you do not manage to improve your sitting posture and compensate for the lack of exercise in the long term, you are at risk of serious health problems such as a herniated disc or osteoarthritis. 

We can hardly maintain even the required level of productivity if our well-being is damaged by back pain when sitting.

Your Workplace – Optimize Your Set-up

If you only have one laptop available to work with at the moment, you should make sure that the display is raised. 

However, it is better to use additional hardware and align it on the table in front of you. A sufficiently large monitor is not only easy on the eyes but also on your posture.

The improved viewing angle on the screen already helps to counteract a possible curvature of the spine. 

Ideally, the top of the screen is about two fingers wide above your eyes. This gives you an advantageous, slightly downward viewing direction. The distance between the monitor and your eyes should be at least 50 cm.

Furthermore, make sure to arrange the viewing direction so that the windows in your workspace do not dazzle you.

An external keyboard and an ergonomic mouse are both a must to relieve strain on your neck, shoulders, arms, and wrists. 

Position the keyboard and mouse about 10 to 15 cm away from the edge of the table to give your hands a place to rest them in between. A mouse pad with a wrist rest also provides a comfortable working experience for many.

Your seating should allow your thighs and back to form an angle of more than 90 degrees. 

When sitting correctly, the thighs drop slightly towards the knee. If your chair is not at the right seat height for this, you can also counteract this with simple aids, such as chair caps or a seat pad. 

Ideally, both feet are completely in contact with the ground in order to absorb some of your body weight. The arms are also placed at right angles on the table or armrests so that the shoulders are relaxed. 

Your back is in contact with the armrest to support the lumbar area. If you now tilt your pelvis slightly forward, you will adopt an upright, healthy sitting position.

Another valuable tip is not to cross your legs to make it easier for your veins to carry blood. 

Dynamic Sitting Instead of a Rigid Posture

If you cannot avoid long periods of sitting, you can use the rocking function of your chair – if available – or change your sitting position at regular intervals. 

Sit upright on the front edge of the chair, sit cross-legged for a few minutes or lean back and relax with your legs outstretched – this way, you can loosen up your joints and muscles at least a little. 

But it is important to get up as often as possible to avoid back pain when sitting and working. 

Maybe you are lucky enough to be able to work standing up from time to time – if so, take the opportunity. 

Alternatives to the height-adjustable desk are:

  • The counter in the kitchen
  • A high chest of drawers
  • The high table from the garden or the party room

Frequently changing jobs or taking a few steps through the apartment every time you make a phone call are just two ways to get more exercise during your workday at home.

In general:

Be creative and try to develop routines for yourself so as not to rust – because every unit of movement counts! 

Use Breaks for Workouts and Targeted Back Training

Regular exercises for the back should be on the program during your work and sitting breaks. 

It’s best to put together a training plan by distributing several back exercises evenly throughout the day. With targeted back training, you strengthen your core and back muscles. 

In this way, you not only take action against potential health problems but also benefit from more exercise in the home office. 

Exercise not only serves as an outlet to reduce stress but also to strengthen our immune system. And our immunity is more important than ever under the current circumstances. We can also reduce the risk of obesity and cardiovascular problems through daily workouts.

So if you want to have a pain-free back, go easy on your back and stay active!

Do You Need Help?

Consult a doctor if you have been suffering from back pain for a prolonged period of time.

An experienced doctor will be able to get to the root of the problem and will be able to offer you advice regarding your subsequent treatment.