Has remote work stabbed you in the back?
If you’re a remote worker with back pain, you are not alone. According to the National Library of Medicine, people who work remotely experience higher rates of back pain than traditional office workers. Are you among this group? If so, let’s explore some obvious (and not so obvious) ways to make a bad situation, better.
Why is this happening? In the shift from work from office to work from home, many people traded ergonomic office chairs for dining tables and couches. Disguised as comfort, home “office” spaces have welcomed unfamiliar aches and pains, particularly back pain, into our lives.
As remote work aims to enhance convenience, comfort, and physical well-being, the onset of increased back pain can ironically feel like a stab in the back (metaphorically and in a sense, literally).
So, how do we remove that knife?
Good posture - Sit up!
If your posture is suffering while you’re working, it’s time to face the facts: you need to straighten up!
Just because no one is watching you doesn’t mean your back isn’t impacted by the way you sit. You may not be required to wear office attire or have to worry about how you present yourself (at least outside the Zoom camera), but there’s a reason good posture is more than a social norm. Whether you’re on the couch, at your kitchen table, or in your home office, when you are alone it’s easy to forget that good posture is healthy.
Here are some tips for good posture:
- Reposition your body throughout the day
- Keep your back straight and feet on the ground
- Roll those shoulders back
- Face straight ahead, and avoid hunching
Now, to accomplish this kind of posture, having ergonomic furniture is not only helpful, but important. Most offices are equipped with this, but your home may not be (yet…).
Ergonomics - Set up your workspace
An ergonomic workspace is crucial to maintaining good posture while working and keeping your back feeling great and pain-free. The concept behind ergonomic furniture is to create an environment that complements our bodies, reducing unnecessary strain. Try to adjust your work set up to match these ergonomic best practices:
- Place your screen or monitor at eye level
- Set your chair and desk height so your arms rest on the desk without slouching
- Use a chair with adequate lumbar support
- Keep your keyboard and mouse close to avoid reaching
Now, let’s play a game. Compare your workspace to this one. What are the differences? Are there easy solutions to making your setup more ergonomic?
When a space is effectively set up in an ergonomic way, it creates a harmonious relationship between body and space. In a space like this, back injuries are reduced, muscle fatigue is minimized, and productivity can be improved.
Sit less, move more (when possible)
When working remotely, the temptation to avoid leaving the house can be big. Without the need to commute to work, you don’t have to get up and move first thing in the morning. There are no built in coffee walks with your coworkers and less moving around your office when you are jumping from Zoom to Zoom.
Unfortunately, the act of sitting, while seemingly simple and passive, plays a leading role in the narrative of back health for the remote worker. So, here are a few ways to create movement throughout your day, even if it’s just a little bit.
- Stand up and stretch on a regular basis (e.g. once an hour)
- Break up your day with intentional walks
- Try a standing desk
- Run a quick errand on your lunch break
Next Steps: Sit straight, get ergonomic, start moving
Does this all feel like too much to change? Here are a few easy ways to get started:
- Practice keeping your feet flat on the ground while you work
- Invest in a monitor, there are some great affordable options
- Take a 10 minute walk during lunch
Now, it’s up to you to start making some changes! Let’s start reducing your back pain today.
