How To Keep Your Back Healthy Whilst Working From Home

9th February 2021

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Many people are spending more time working from their settees, kitchen table or dining table, where chairs and tables are not ergonomic in design, which can cause stiffness in the back and shoulders. 

You may want to try some simple tips to ease this: 

Stretch 2 to 3 times a day
  • Stretching helps to relieve tense muscles that tighten throughout the day.
Regular Exercise:
  • Exercise helps you build the muscle tone you need to properly support your back. Being too inactive can also lead to weight gain which puts added strain on your back. If possible, try to incorporate cardiovascular and strength training exercises into your routine a few days a week, focusing on your abs and back muscles for a strong, supportive core.
Ideas to improve posture:
  • Make sure feet are resting flat on the floor 
  • Try to keep the computer monitor at eye level to avoid neck strain and about an arm’s length away
  • Put a pillow between the back and the chair to support your back 
  • Don’t just stay in one position all day - get up and move even if it is only for a couple of minutes at a time.
Stay hydrated:
  • A dry mouth is not the only sign of dehydration. Our spine has fluid filled sacs between each bone, which may become a source of pain when not properly hydrated.
Have a healthy diet:
  • Make sure you are getting enough calcium and vitamin D in your diet. These nutrients can help prevent your bones becoming weak and brittle, which can lead to many of the bone fractures that cause back pain.

By adopting the above practices and getting into the habit of becoming more aware about your posture, you will set yourself up to keep your back safe while working from home.

You should always seek medical advice if you have any concerns about your health.