How To Deal With Back Pain When Working From Home

Working from home certainly comes with some perks, but there are also some issues to keep in mind. Just because you work from home certainly doesn’t mean that you don’t work hard or spend a lot of hours sitting at your desk.

Sitting in the same position for long periods of time, whether you’re an artist, a writer or a business professional, can lead to tired, stiff, and painful muscles throughout your back, as well as a stiffened up spinal column and potentially nerve compression, which can lead to aches and pains.

Thankfully, there are several surprisingly easy ways to help you deal with and reduce the amount of back pain that you suffer with while you work from home, such as adjusting your work station, whether you choose to work on a traditional desk, a kitchen table, or standing desk.

Keep reading to learn more.


If you’re going to be sitting at your desk, your seat should be comfortable, and it should allow your back to be properly aligned for the least amount of tension and pain.

No matter what desk chair you use, you can enhance it and align your spine appropriately by purchasing a product like the chair support system offered by Spinal Backrack. Such products will increase your mobility and flexibility while reducing stiffness and pain and won’t cause any side effects.

Dealing with back pain when working from home


The right office chair can make a huge difference in how you feel not only while you work, but also after you’ve put in an entire day’s worth of work. Choose one that’s ergonomically designed and that will effectively support your lower back area. It can also be helpful to choose one that you can recline back in slightly.


Poor posture can have a detrimental effect on your spinal health, even while sitting down.

That’s why practicing good posture in your seat while working at your desk is also important.

One of the things you need to keep in mind is avoiding leaning forward. You don’t want to round your neck and shoulders and push your head forward. Instead, align your neck and head above the shoulders, holding them upright.

It’s also helpful if you keep your mouse next to your keyboard so you don’t have to reach far for it. Plus, you can adjust your chair’s height so you can keep both feet flat on the floor.

While sitting in your chair, your knees should be bent at 90 degrees, and you should lower your chair’s armrests so that your arms can also be bent at 90 degrees.

Finally, your computer screen should be roughly an arm’s length away from you, preferably at eye level.


Sitting down for long periods of time is not good for your back. Throughout the day, you should get up and move around to get the blood circulating throughout your body and to stretch out your muscles. This can work wonders at preventing stiffness and pain in your back, from your upper back all the way to your lower back.

If possible, try to engage in 30 minutes of physical activity every day to keep your spine in shape.


Spinal decompression therapy can be especially beneficial for people working from home. While you sit down, your spine slowly gets squashed down and over a long period of time (weeks, months, or sometimes years) it can cause your spine to remain in a compressed state. When this happens, nerves can get trapped and cause you pain.

Your spine may already be compressed if you tend to feel pain while sitting down in your chair. To combat this, you can use a spinal decompression device like the Backrack, to help you get the pain relief you need from the comfort of your own home.

Spinal Backrack - Treat The Cause Of Pain!

The Backrack is an orthopaedic device that safely and effectively decompresses your spine, providing long-term relief and prevention from back and neck pain caused by degenerative spine conditions. Given its design, it targets the entire length of the spine, ensuring all problem areas are relieved from pain. It is 100% natural, comfortable, and free of side-effects. Thousands of people have already seen its benefits, so why not be one of them?

If you keep the above tips in mind and implement them in your home office, you should find that you’re able to reduce your neck and back pain quite a bit.

While it may be tempting to work from your couch, bear in mind that the right posture, the right chair, and the right support are necessary to feel your best.

Please note: If your pain does not improve after making some changes in the way you work from home, you may want to work with a physical therapist to increase your spinal mobility, or even speak to a medical professional and obtain a diagnosis for any possible underlying causes of your symptoms.

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