Back pain from working from home & what to do about it

Easy tips to eliminate the aches

Woman doing yoga to relieve back pain

Most of us have found ourselves working from home without a proper office, desk chair or even a desk. Whether you’re at the kitchen table, making do with a dressing table stool or even curled up on the sofa, back pain can be a big problem.

Whether we like to admit it or not, we probably don’t hold ourselves in the same way that we would in the office. Nobody is there to judge us if we sit cross legged on the sofa or lounge around in bed for Zoom calls. If you have been experiencing lower back pain whilst working from home, here’s some easy tips to help reduce it.

How to reduce back pain whilst working from home

Currently as many as 7 in 10 Brits are working from home, which means that the struggle is real for many of us. Here’s a few tips to ensure that you can come out of lockdown without any more aches and pains.


Whether you do a little yoga, a 15 minute stretch session or even use a foam roller, stretching out your back both before and after work can have a huge impact on your posture and pains. Head to Youtube to find loads of beginner exercises you can try.

Keep a check on your posture

We can’t be expected to sit perfectly 100% of the time. Try setting a reminder on your phone to check on your posture every 40 minutes or so. Check that you are sat as far back as possible on your chair and focus on making your back as long as it can be. If your laptop is positioned at a low angle, this can lead to you craning your neck lower to read the screen. If you don’t want to invest in a laptop stand, try stacking some books or boxes underneath to give it a bit more height.

If you are sitting on the sofa whilst working (because who isn’t?), make sure that your knees are at a 90 degree angle and place a cushion behind your lower back to prevent slouching.

Take regular breaks

Stepping away from your laptop (even if it is only to walk to the fridge for snacks), can really improve your back pain. Try swapping seats to eat your lunch, or even walking around your house or flat for a few minutes whilst you stick the kettle on. This movement will give your back a break from being in the same position for too long.

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