How To Work From Home Without Straining Your Back

Many aspects of our lives have undergone significant changes recently, from work commutes to daily routines to workouts—and even our posture. Back pain, stiff neck, and achy muscles have become common complaints as proper posture has taken a backseat to convenience while working from our couches and beds.

“I’ve noticed a rise in postural issues among my clients at Rancho Valencia,” says Polly Brasch, a licensed massage therapist at Rancho Valencia Resort and Spa in San Diego, CA. “Since transitioning to remote work, many clients are experiencing pain in their mid and upper backs.”

This shift can often be attributed to working in less-than-ideal positions at home. “A significant number of clients confess to using their laptops while sitting cross-legged on the sofa or lying in bed with their backs against the headboard,” explains Brasch.

While snuggling up on the couch might seem cozy, repeated prolonged positions like these can have serious consequences. Improper posture can lead to back pain, muscle weakness, and more, according to Brasch.

“Maintaining good posture is crucial for overall health and wellbeing,” she emphasizes. “Proper posture facilitates blood and lymph circulation, prevents back pain from slouching, and avoids muscle imbalances.” Conversely, poor posture can lead to certain muscle groups becoming overworked while others weaken. Prolonged sitting can also affect digestion, induce fatigue, and slow down the lymphatic system, leading to swelling in the feet and calves. This underscores the importance of how you position yourself while working remotely.

Signs that Your Work-From-Home Posture Needs Improvement

Brasch identifies several indicators that suggest your posture during remote work may not be ideal:

1. Tightness on One Side

“Frequently, I observe tightness in one side, typically the dominant arm, around the shoulder and neck regions,” she notes. This tightness can lead to muscle pain and headaches.

2. Stiffness in Upper Back and Shoulders

“When using a high desk while typing on a keyboard or mouse, it forces engagement of the upper trapezius and levator scapulae muscles,” Brasch explains, referring to the muscles that span the upper back and neck sides. “Extended computer use mimics repetitive mini-exercises, causing muscle fatigue, soreness, and potential injuries.”

3. Lower Back and Gluteal Discomfort

Brasch also observes tight lower back muscles, herniated or bulging discs, and tense glutes due to prolonged unhealthy postures during work.

Practicing Proper Posture While Sitting, Step by Step

What can be done to address this issue? Brasch notes that clients who invested in ergonomic chairs and desks saw improvements in their postural health. If possible, she recommends using a sit-stand desk with hydraulic adjustments to vary your position throughout the day—allowing for both sitting and standing at appropriate heights.

Acknowledging that not everyone has the space or budget for an ideal home office setup, Brasch suggests following some form guidelines to safeguard your posture.

1. Keep a Flat Surface at Elbow Level

Whether sitting or standing, position your laptop on a flat surface at elbow height. For those working from the couch, a lap desk can be beneficial. “Ensure your keyboard and mousepad are at a level where your elbows are bent at a 45-90 degree angle, maintaining wrist and hand alignment,” recommends Brasch. This relieves shoulder and wrist strain and promotes blood and lymph flow.

2. Maintain Flat Feet and 90-degree Knee Angle

“Your chair height should enable your feet to rest flat on the floor with knees at a 90-degree angle,” she advises. If feasible, investing in an ergonomic chair is recommended, with Brasch suggesting trying out various models in-store for suitability. “A chair designed for someone 6’4” won’t work for someone 5’4”,” she clarifies.

3. Sit Upright

Remember the age-old advice: Sit up straight. “Position your hips and glutes to the back of the seat,” instructs Brasch. “The backrest should serve as a reminder to maintain good posture rather than a support to lean back into!” Alternatively, sit at the chair’s edge, engaging your core to sustain an upright posture.

Find yourself slouching? Strengthen the necessary muscles for improved posture with a brief Pilates routine:

Remedying the Effects of Poor Work-From-Home Posture

While implementing proper posture is crucial, how can you address any painful consequences from prolonged slouching at home?

1. Consider Massage Therapy

Arrange for massage sessions if possible. Massage therapy serves as both a relaxation aid and a healthcare approach for pain management and correction. “Regular massages train your muscles to relax more efficiently and resist stress triggers,” notes Brasch. For instance, if your neck and shoulders are excessively tense, booking two massages in a week for focused therapy can be beneficial. Brasch recommends reassessing after this treatment and subsequently scheduling a massage every three to four weeks for continuous care.

2. Consult a Physical Therapist

These consultations may be covered by health insurance, potentially making them more affordable than massage therapy. “Physical therapy, especially when targeting specific injuries like herniated discs, can assist in muscle retraining and realignment,” Brasch adds.

3. Stay Hydrated and Take Movement Breaks

“Maintaining hydration significantly aids in recovery,” Brasch remarks. She advises setting reminders every 15 or 20 minutes to stand up, walk around, roll your shoulders, shake out your arms, and hydrate. “Eventually, you’ll naturally incorporate these breaks that our bodies direly need to stay energized and active throughout the day.”

4. Explore New Wellness Treatments

Based on her professional experience, Brasch notices how different clients respond to various treatments. She mentions a rising trend in clients seeking lymphatic drainage massages, aligning with the stagnation resulting from poor posture. Additionally, treatments like body scrubs and bath soaks, recommended by massage therapists, can effectively reduce inflammation and revitalize or relax the nervous system.