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Avoid Back Pain While You Work at Home

Posted by Krizza Macairan on

Working at home means that you do not have access to all the advanced facilities and amenities a modern office normally has, from a well-supplied and designed workstation to office furniture and supplies.

If certain amenities could have aided in easing back pain brought by sitting in front of the desk for a long time, you won’t be able to use them. In this case, you would need to take care of it on your own and structure your workstation to be more ergonomic for your productivity.


Create Sit-stand Workstation



A sit-stand workstation is an office desk that enables you to easily transition from standing to sitting and vice versa. Since back pain normally comes from inactiveness when at work, it is necessary to frequently change positions the entire day and not to stay in a single posture. With this, a lot of offices prefer sit-stand desks to be installed in their workstations, enabling easy movement for employees. 


A sit-stand desk is also known to promote the proper posture that can help prevent back pain. Considering buying an ergonomic product is considered a health investment.

Some of the considerations that must be taken into account when purchasing a are the following:

  • Manufacturer’s claims and product design
  • Research evidence
  • Customer reviews
  • Your comfort and compatibility when using the product


Factors to Consider for your Workstation

Some of the workstation factors that can affect one’s back condition according to include:


  • Seating posture
  • Flexible height desk
  • Chair height
  • Desk equipment layout
  • Mouse and keyboard positions
  • Computer screen position


Ergonomic Tips You Can Use for Your Workstation

According to the United States Occupational Safety and Health Administration, it is possible to help manage back pain simply through proper ergonomics.


Here are some ergonomic tips to be applied on your workstation:

  • Choose an ergonomic chair with proper lumbar support and comfortable backrest
  • Set-up your computer screen at eye level to avoid neck and shoulder fatigue
  • Adjust keyboard where elbows are bent 90 degrees in approximate when typing
  • Adjust your workstation chair in the right height and tilt to provide more comfort while working
  • Make sure to plant your feet on the floor while working with the appropriate back support
  • If an ergonomic chair is unavailable, you can never go wrong with ergonomic pillows that can support your back
  • Make sure to use computer glasses if you are using lenses for bad sight
  • Keep both the keyboard and mouse close to your thighs when using them and pose at 90-degree angle with your hips and knees


Always make sure you are comfortable with your workstation. From your posture to every movement you make when working.


Avoid back pain while working productively at the comfort of your home.

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Working at Home: How To Deal with Back Pain

Posted by Krizza Macairan on



Today’s fast-paced society and advancements in technology result in different working styles made available to the current workforce. More workers are choosing to work from home with the flexibility of schedule and the comfort of one’s own home. Like when working in an office setup, back pain is one of the problems that come with working at home. In fact, according to Wilson (2018), back pain has become a widespread problem that it is considered a global disability affecting  80% of adults all over the world.  


Make Sure to Keep the Muscle Moving

When dealing with back pain, it is important to make sure that the muscle is not kept at a standstill. The key is to keep it moving and this may be a bit hard when you are focusing on work while sitting in your own workstation. Serious problems will arise over time when too much sitting is experienced (Lunney, 2017). To keep the muscle moving, take a break from work and do one of these things:





Exercising is a sure activity to keep the muscle on your back moving. Low-impact exercises that benefit the back is recommended, including yoga and the following poses:

  • Child’s Pose
  • Cat-cow Pose
  • Cobra Pose
  • Downward & Upward Dog Poses




More than just exercising, simple stretches are enough to make sure that your back muscles don’t clam up. Slumping over one’s desk can be harmful on your back that is why it is important to take time to stretch your back and legs. Taking a break every 20 minutes and stretching your body for 30 seconds are the recommended tips to make the activity effective. 

More than just keeping the muscle moving, these are some practical tips offered by Mayo Clinic to prevent back pain when working at home:

  • Pay attention to your posture
  • Modify or avoid repetitive movements
  • Lift anything using knees & not back

Live a Healthy Lifestyle

Living a healthy lifestyle can help big time when it comes to back pain. And these are the things to do to improve your current lifestyle:


  • Get enough sleep which means around 7 to 9 hours of rest every night
  • Have an excellent supportive pillow to prop up your neck and back
  • Try to reduce and manage your stress by undergoing relaxing activities (deep breathing, mindfulness meditation, yoga, guided imagery, progressive muscle relaxation)
  • Watch your weight since being overweight can stress the spine
  • Kick harmful habits, from smoking to drinking alcohol


Utilize Heat & Cold Therapy


Heat and cold therapies have been used as two of the most effective home remedies against back pain.

According to the University of Maryland School of Medicine Physical Therapy associate professor, E. Anne Reicherter believes that cold compress can help cover-up pain and support the back by helping muscles to relax. Other people prefer heat more than just the cold but it is necessary to take off the ice or hot pack every after 20 minutes of application. 

Working at home poses a lot of advantages, feeling more comfort surrounded by personal and familiar things and the environment.

Just like working in the office, it also takes hard work that can push the body to its limit. And these methods can help you take care of your body, particularly your back.

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Work-related Back Pain: The Danger of Sitting All-day

Posted by Krizza Macairan on


A productive day can be quite fulfilling but it can all be spoiled if everything ends up with back pain. And who doesn’t suffer from one anyway? Back pain is a common incidence in the workplace (Voakes, 2014). From driving all day for Uber drivers to sitting and working at the office, sitting for a long time can result in back pain. 

Working hard in the office is not a bad thing but not compromising one’s health. And yes, the simple act of sitting for a long time can lead to back pain. Some of the factors that can contribute to it are: 


  • Low-energy Lifestyle 
  • In Sedentary Positions for a Long Time 
  • Poor Posture 
  • Obesity & Unhealthy Diet 
  • Long-time Repetitive Movements 
  • Excessive Force upon the Back 


Ways to Avoid Work-related Back Pain 

With the rise of technology and device, more people are now less active and would opt to be sedentary. This ends up with uncomfortable back pain that you just can’t live for the rest of your life. The good news is that according to Cleveland Clinic Center Spine for Health and Cornell University researchers, you can make a few simple changes to get rid of the pain (Hall, 2014). And here are some of those ways: 


  • Design Your Workstation Strategically
  • Choose a with lumbar support on your lower back
  • Make mouse and keyboard reachable in your desk 
  • Stay Active (As much as you can) by Taking Frequent Breaks 
  • Mind Your Posture
  • Keep your head up o Plant your feet o Sit within reach o Position knees the right angle (90 degrees) o Breathe from your belly o Don’t cross your legs 
  • Don’t strain and squint 
  • Never Cradle Phone between Head and Shoulder 
  • Stand Up & Stretch Shoulders Every Now & Then 
  • Refine Daily Desk Routine to Be More Engaging 


    The Role that Proper Posture Plays in Back Pain 


    Poor posture can lead to back pain and this is a solid ending if you don’t do something about it. Proper posture, whether you sitting in your desk, driving, or standing, is important for managing one’s back pain (Triano, 2006). It is imperative to bear in mind that there are particular harmful situations that could lead to back pain and so must be avoided at all times, including: 

    • Repetitive & Frequent Awkward Stretching 
    • Prolonged Sitting & Other Static Postures 
    • Lifting Wrong: Lift with Knees Not Your Back


    Learning the right posture is prevention against back pain and being consistent with this posture is the key. A good posture is accomplished by following these instructions: 

    • Feet Slightly Apart (One foot slightly in front of the other)

    • Keep Shoulders Directly over Pelvis

    • Chest Out & Keep Head Directly over Shoulders

    • Tuck in Buttocks  

    • Tighten Core Abdominal Muscles 


    Avoiding Back Pains with Workplace & Office Ergonomics 


    People spend a lot of time at work and the majority of these office workers end up sitting all day, leading to back pain. According to Henderzahs-Mason (2018), one of the reasons that desk workers experience neck and back pain is because workers try to accommodate to their workstation and end up straining their bodies, compromising their posture. This is why it is important to redesign one’s workspace to promote a healthier posture. 

    More than just your salary, employers can be helpful if you want to make necessary adjustments for your workstation. Talk to your employer on the adjustments you need, from the placement of your workstations to your back-friendly office chair. The great news is that most employers today are now recognizing the fact that employees spend a lot of time sitting and would need to accommodate changes for a healthier setup. 





    Hall, S. (2014). “12 Ways to Stop Work-related Back Pain”, Health. Retrieved from,,20355520,00.html?. Viewed on 01 October 2019. 
    Triano, J. (2006). “Ergonomics of the Office and Workplace: An Overview”, Spine-health. Retrieved from overview. Viewed on 01 October 2019. 
    Voakes, G. (2014). “The Painful Truth About Office Back Pain”, Huffpost. Retrieved from Viewed on 01 October 2019. 
    Henderzahs-Mason, J.M. (2018). “Sitting at your desk doesn’t have to be a pain in the neck”, Mayo Clinic. Retrieved from at-your-desk-doesnt-have-to-be-a-pain-in-the-neck/art-20269947. Viewed on 01 October 2019.

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