Let’s be honest, when you started working from home, your “office” was probably the couch, your bed, or maybe that kitchen chair that’s seen better days. We’ve all been there. But here’s the thing: your back has been keeping score, and it’s time to make changes before those aches become chronic problems.
Set Up Your Workspace Like You Actually Care About Your Spine
Your workspace setup can make or break your day, literally. Here’s what you need to get right:
• Chair height matters more than you think. Your feet should rest flat on the floor, with your knees at a 90-degree angle. If your chair doesn’t adjust properly, grab a footrest or a sturdy box.
• Monitor at eye level—Stop looking down at your laptop all day. Your screen should be an arm’s length away, with the top of the monitor at or slightly below eye level. If necessary, stack some books under it.
• Keyboard and mouse positioning – Keep them close enough that you’re not reaching forward. Your elbows should stay close to your body, forming that 90-degree angle we all learned about in school.
Movement is Your New Best Friend
Sitting is the new smoking, they say, and honestly, they’re not entirely wrong. Here’s how to keep your body happy throughout the day:
• Stand up every 30 minutes – Set a timer if you have to. Walk to get water, quickly stretch, or just stand there and contemplate life. Your discs need that movement to stay hydrated and healthy.
• Stretch it out – Simple neck rolls, shoulder shrugs, and standing back bends work wonders. You don’t need a fancy routine—move in ways that feel good.
• Walk during calls – If you don’t need to be on camera, take that call while pacing around your house. It counts as exercise; no one needs to know you’re in your pyjama pants.
When to Consider Professional Help
Sometimes, despite our best efforts, we need expert guidance. If you’re experiencing persistent pain, numbness, or headaches, it might be time to explore chiropractic care as an option. A professional can identify specific issues with your posture and alignment that you might overlook, and provide targeted treatments to get you back on track.
The Bottom Line
Working from home doesn’t have to mean sacrificing your back health. Small changes add up; better posture today means less pain tomorrow. Your body is pretty forgiving, but it won’t stay silent forever if you ignore it.
Start with one or two changes from this list. You don’t need to overhaul everything overnight. Maybe you can fix your monitor height today and set that movement timer next week. Your future self will thank you for it.
