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back pain when working from home

4 Tips to Prevent Back Pain While Working From Home

by Malvika Sampath, PT, DPT2 Comments

It seems like every company is going digital, therefore less face time and more computer time. This means an opportunity for employees to work from home.

The perks of working from home are good for those who are lucky enough to do this – you get to roll out of bed, wear your pjs, have a constant supply of snacks, and potentially lay on the couch with your laptop while getting paid. At the same time, the consequences could mean bad posture that leads to back pain. Here are some tips that will help keep you pain free while working at home:

1. Use of a low back support

Roll up a bath towel or sweatshirt into a log-like form. Place this horizontally in the small of your low back while you are sitting in a chair or couch. This will make you sit up straighter because if you slouch the support will not sit in the proper place, thus improving your posture.

2. Correction of desk set up

Consider these to create a better working space that will naturally create better posture:

  • Computer screen should be an arm’s length away from you
  • Top of the computer screen should be at eye level
  • Feet flat on the floor with your knees bent at a 90-100 degree angle
  • Back of knees should be about three finger widths from the edge of the chair

3. Move once every hour

Even if you just stand up and sit down, you should try to move once every hour. Sitting in the same position for a long period of time can lead to pain. Take a lap around the house or grab a snack if you need a reason to get up and move.

4. Exercises to help with posture

  • Shoulder blade squeezes: While standing or sitting at your desk, squeeze your shoulder blades together without elevating your shoulders. The movement should come from the mid to low shoulder blades. Hold for 3-5 seconds and perform 15-20 repetitions. This can be done 1-2 times a day.

  • Chin tucks: While standing or sitting at your desk, bring your chin straight back toward your face. The chin should not move down toward your chest and your head should not move up or down. The motion is as if you are making a “double chin.” Hold for three seconds and perform 15-20 repetitions. This can be done 1-2 times a day.

Back Pain? Take Action!

Poor posture comes with consequences, such as injury and pain. It is important to take action and utilize these tips to correct posture and prevent pain before it becomes a problem. If you notice that you have pain while working at home and/or have poor posture, set up a free assessment at an Athletico clinic or virtually through a secure online video chat on your mobile device or desktop. Our team will assess your symptoms and determine what steps you should take.

Schedule a Free Assessment

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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  1. lisa

    Thank You Malvika Sampath, for sharing the great information and yes I am appreciating that to correct the poor posture Exercise is good for health.

  2. Nicole Maer

    Often muscle strains and eye strains are related, which cause headaches, migraines and stiffness. For every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds. This is the 20-20-20 rule, and prevents eye strain after prolonged exposure to digital devices.

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