Cure desk-job back pain: 5-minute ergonomic fix for remote workers

Working from home may seem easier on the body than working in an office, but spending several hours at a desk can take a toll on your back. 

Sitting for long periods, working from an unsuitable chair or constantly bending towards a laptop can leave you with stiffness and pain.

The good news is that you can make your workspace more comfortable without spending a lot of money. Small changes to your chair, screen, desk and working habits can reduce unnecessary strain on your back.

In this article, Tribune Online highlights five simple ergonomic changes remote workers can make to reduce desk-related back pain.

Adjust your chair to support your back

Your chair plays an important role in how you sit throughout the workday. Sit with your back supported by the chair and keep your feet flat on the floor. Your knees should be around the same height as your hips or slightly lower.

If your chair does not provide enough support for your lower back, place a small cushion or rolled towel behind the curve of your lower back. Avoid sitting on the edge of the chair or leaning forward for long periods.

Raise your laptop or monitor

Looking down at a laptop for several hours can cause you to bend your neck and upper body forward. Raise your laptop or monitor so the screen is close to eye level. If you use a laptop, a stand can help you achieve this.

When the screen is raised, use a separate keyboard and mouse so you can keep your arms in a comfortable position while working.

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Keep your keyboard and mouse at the right height

Your keyboard and mouse should be close enough that you do not have to reach forward to use them. Keep your elbows close to your body and allow your shoulders to remain relaxed. 

Your wrists should also stay in a comfortable, neutral position rather than being bent upwards.This setup can reduce unnecessary tension in your shoulders and upper back during long periods of computer use.

Keep both feet supported

Your feet should have stable support while you work. Place both feet flat on the floor whenever possible. If your feet do not reach the floor comfortably, use a footrest or another stable support. 

Avoid sitting with one leg tucked underneath you or keeping your legs crossed for hours at a time. A stable lower-body position can make it easier to maintain a comfortable sitting posture.

Take short movement breaks

Even with a well-arranged workstation, sitting in one position for several hours can make your back stiff. Get up regularly, walk around and move your legs, shoulders and back gently. You can also stand for a few minutes while taking a phone call or during a short break from your computer. 

t to find one perfect sitting position and maintain it all day. Regular movement is part of a healthy desk routine.