How to prevent back pain while working from home?

How to prevent back pain while working from home?

As millions of people are told to work from home and adjust to doing their jobs remotely, there are likely to be inconsistent desk set-ups where injuries, such as back pain are more likely.

Muscle tension, aches and back pain tend to be a common ailment that come with office jobs or sitting/standing for long periods of time. By following the below steps, you can make the best out of your work from home situation and manage early symptoms easily before they escalate into more serious conditions.


How do you work remotely and avoid back pain?

Step 1. We recommend keeping your handy pain relief cream nearby, for when those first signs of muscle tension and pain are showing up. If you treat feelings of stiff muscle in the neck or back early, they may never develop into stages where your performance is impacted, you need professional help, serious anti-inflammatory or pain medication. You can apply Better Nature pain relief up to 3-4 times daily and keep those muscles flexible and soothed. 

The next step to working from home safely is planning out the basics of the work conditions.

"Where and how am I going to set up my work station? What hours am I going to work? Can I do all of my job in the same spot? Where are my other family members setting up? Do I need special equipment for online meetings? Is there enough light or does the sun reflect into my screen?

With this information you can now set-out your day, week, month(s) for success. 


Let’s start with your chair:

All the experts agree that, ideally, a chair should have a height adjustment, to avoid unnecessary muscle strain that causes aching necks and back pain. If you can’t afford to buy a proper office chair, there’s often a spare one somewhere that’s not being used by a friend or neighbour, so it’s always good to ask around.

It’s important that the chair facilitates good posture. The chair should support your lower back, so the spine is in its natural S-shape. If not, use a cushion or rolled-up towel and place it at the base of your spine. This lumbar support is not designed to take all your weight, just to act as a reminder to sit in an upright, S-shaped position.


Our body needs movement:

Try changing positions and move between sitting and standing frequently.

Regular rest breaks are critical, making sure to get out of the chair every 30 to 45 minutes – if only briefly, to move around, stretch and change position.

Other ways to facilitate more movement include taking phone calls standing up, or walking around wherever possible.


Stand-up working station:

Stand-up desks are great; however, they tend to be expensive. If you have a bench or ledge at an appropriate height to set up a monitor or laptop, you could use it to work standing up for 15 or 20 minutes every hour or two.


Your laptop and monitor:

Your keyboard and mouse should be about 8cm to 10cm from the edge of your desk, and the top of the monitor should be about one arm’s length away, at eye level to avoid leaning forward or back.

This can pose problems for users of laptops, which are best suited to occasional work and checking emails while travelling. People who don’t have other options should source an external keyboard and mouse so they can raise the laptop to eye level using books or other alternatives, to prevent hunching over.


Managing back and neck pain:

For people with pre-existing conditions or emerging back or neck problems, work station solutions need to be tailored by a health professional.

For a daily inflammatory pain relief option before symptoms have gotten worse, you can try the Better Nature Pain Relief range. Our products are formulated with evidence-based ingredients which are tested for effectiveness against mild muscle and joint pain and inflammation, inhibiting the inflammatory pain cascade and thus preventing initial signs to flare up into more debilitating stages. Perfect for daily use and available 24/7 online.

Disclaimer: Information provided is of a general nature only, and you should always consult your medical professional.