Working from Home is Hurting Our Backs, Here’s How You Can Prevent Them

*Safe to say, admin has definitely switched his sitting position after writing this article and is amazed*

Who would’ve guessed it that we’ll be working from home for the rest of 2020; or to be exact, working form our bed, sofa and kitchen table for the rest of god knows how many more months.

Our work from home setups differ wildly among individuals, but most of us complaint about the same thing – sore and stiff backs that comes from the long hours spent on in front of the computer. After months of this situation, it is safe to say that some of us already miss our office and couldn’t wait until this mayhem is all over.

Although, there are adjustments we can make to our daily work setting to make working from home that much bearable.

1) Working from your bed

Experts frown upon working on your laptop from your bed as it gives zero support and has no neutral position to work from. 

If you really want to make it work, rest your laptop on a pillow to bring it to a more manageable level so that you don’t have to lean down to it. Support your lower back by placing a rolled-up towel underneath and bend your knees and hips at a 90-degree angle. Place your laptop on your thighs at a comfortable screen-angle.

2) Working at a dining table

Woman Working From Home Using Laptop On Dining Table

This option would likely be for people who don’t have a work desk at home, it does miss some vital elements though as a desk. There’s no really lumbar support and may be too high to work from.

Make sure to have your feet on the ground to create a stable base for your ever-important spine, put a cushion or box on the ground if your feet can’t reach it. Sit on a couple of cushions until your shoulders feel relaxed and put a rolled-up tower behind your back to prevent slouching. You can even consider an external keyboard and put your laptop on a few books.

3) Working on the sofa

With many of us working in the living room, a sofa seems like the most comfortable option as the squishy exterior along with puffy pillows make all so luscious. However, sofas generally don’t allow you to sit with your knees bent and your legs on the ground, so most of us would find ourselves literally tucked in by it.

Sit on the edge so that your feet are on the floor and use pillows as support for your back; place a couple of cushions on your knees to raise your back for support. However, you can also sit on the floor against your sofa as well!

4) Working at the coffee table

The key is to find a position that best replicates the ideal positon: Knees, hips and elbows bent at 90-degrees with the back in a neutral position and our shoulders away from the ears. 

5) Working on the floor

Mid adult woman sitting on floor, leaning on sofa, talking on, using laptop, side view

Yes, it’s considered an option and some of us like the freedom we get from working on the floor as well. 

To do so, use a small table as a makeshift desk and sit on a cushion or yoga bolster. Vary your sitting position every now and then from crossing yourlegs to sitting in a squat or on a cushion; this would ensure that your pelvis, hip and spine would be more free and mobile.

6) Using a kitchen top etc as a standing desk

You might not think of this, but expert to suggest it brings a whole new perspective to working from home.

Find a high surface such as a kitchen worktop that is high enough to be at elbow height; just simply stand while working on your laptop placed on the surface. Make sure that you’re typing at elbow height and that your shoulders feel relaxed. You might also consider putting something soft like a rug under your feet to stand on.

Don’t stick with just one of these positions, mix and match instead to make working from home that less back-aching, literally.

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