12 Practical Tips to Improve Your WORK FROM HOME Office!!!

At Toowoon Bay Osteopathy we understand the challenges that come with working from home, especially when it comes to maintaining a comfortable and supportive workspace. Are you aware that 38% of office workers admitted that their lower back pain got worse or remained constant with a change to work from home occupations.

Here are 12 practical tips to help your lower back pain whilst working from home.

12 practical tips to improve your WORK FROM HOME office!!!

Ergonomic Assessment:

Start by evaluating your workspace setup. Make sure your chair, desk, and computer monitor are positioned correctly, allowing for proper posture. Scientific studies have shown that proper ergonomics significantly reduce the risk of developing lower back pain.

Chair Selection:

Opt for a chair that provides good lumbar support. Look for adjustable features such as height, armrests, and backrest angle. This will help maintain the natural curve of your lower back, reducing strain on the spinal structures.

Sit-Stand Desk:

Consider investing in a sit-stand desk. Alternating between sitting and standing throughout the day can relieve stress on your lower back and promote better blood circulation.

Regular Movement:

Avoid prolonged sitting by incorporating short breaks for movement and stretching. Frequent breaks have been found to decrease the incidence of lower back pain and improve overall productivity.

Core Strengthening Exercises:

Engaging your core muscles through specific exercises can provide stability and support to your lower back. Consult one of our practitioners for a personalised exercise program tailored to your needs.

Lumbar Support Cushions:

If your chair lacks proper lumbar support, consider using a cushion or rolled-up towel to maintain the natural curve of your lower back.

Proper Sitting Posture:

Sit with your feet flat on the floor, knees bent at a 90-degree angle, and your back against the chair. Avoid slouching or leaning forward, as this can strain your lower back.

Monitor Placement:

Position your computer monitor at eye level, approximately an arm's length away. This promotes a neutral neck and spine alignment, reducing the risk of developing neck and back pain.

Adequate Lighting:

Ensure your workspace is well-lit to prevent eye strain. Straining to see your monitor can lead to poor posture and increased stress on your lower back.

Proper Lifting Techniques:

Whether it's moving equipment or lifting household items, use your legs, not your back, to lift heavy objects. Bend at the knees and hips while keeping your back straight to protect your lower back from injury.

Stress Management:

Chronic stress can exacerbate lower back pain. Practice stress management techniques such as deep breathing exercises, meditation, or engaging in enjoyable activities to reduce tension and promote relaxation.

Sleep and Rest:

Ensure you get enough quality sleep and rest to allow your body to recover from daily stressors. Proper sleep hygiene supports musculoskeletal health, including the well-being of your lower back.

Remember, these tips are general recommendations. If you experience persistent or worsening lower back pain, it is crucial to seek professional help from a physical therapist or healthcare provider.

By implementing these simple yet effective strategies, you can take proactive steps to improve your work from home office and alleviate lower back pain. Your physical well-being is our top priority, and we are here to support you on your journey to a pain-free work environment.

If you have any questions or would like to schedule an appointment, please don't hesitate to contact us on 4303 0540 or book an appointment online via the button below.

Stay active, stay healthy!

References:

Driehuis F, et al. (2020). The Effects of Ergonomic Interventions in the Office Environment on Musculoskeletal Disorders: A Systematic Review. Journal of Occupational Rehabilitation, 30(4), 547-570.

Chen J, et al. (2020). An ergonomic evaluation of office chairs with a lumbar support. Work, 65(1), 91-102.

Choi YK, et al. (2018). Effects of a Sit-Stand Desk on Postural Changes and Well-Being among Office Workers. Occupational Medicine and Health Affairs, 6(2), 1000257.

Lin JH, et al. (2021). Taking Microbreaks to Relieve Distress and Improve Performance. Journal of Occupational and Environmental Medicine, 63(1), e20-e26.

Shamsi M, et al. (2015). Core Stability and Its Relationship with Lower Extremity Function and Injury Risk. Journal of Athletic Training, 50(4), 417-425.

Gregory DE, et al. (2006). Use of Lumbar Rolls in the Prevention and Treatment of Low Back Pain. Canadian Chiropractic Association Journal, 50(4), 255-261.

O'Sullivan P, et al. (2012). Sitting and Standing Posture in Subgroups of People with Non-Specific Chronic Low Back Pain: An Analysis of Within-Day Reliability and Change. Manual Therapy, 17(6), 584-591.

Gupta N, et al. (2013). Neck Posture Evaluation Using Head and Eye Movement Analysis with Computer Monitor. Journal of Clinical and Diagnostic Research, 7(3), 445-448.