How to protect your back when working from home

Working from home gives you the freedom to work where you like, but that may not always be good for your health. In fact, it could mean you end up with back or neck pain.

Sitting in the same position for hours on end is a risk for anyone with a desk job.  According to the British Chiropractic Association it’s the most common cause of back or neck pain in the workplace.

Unfortunately home workers often take this a step further by working slouched on the sofa or even in bed. Home may seem more comfortable than an office, but it could really pay to take some proactive measures to ensure your back stays healthy.

There are some simple steps you can take to avoid  back and neck pain:

  • Always work at a table or chair rather than a sofa or bed.
  • Osteopath Wini Thomas says ‘Remember to take frequent breaks as sitting for long periods puts a lot of strain on you neck and back.’
  • Take the opportunity to do some stretches whenever you can, for example when taking a break to make a drink or taking a phone call.
  • Use a detachable keyboard when working on a laptop.
  • Make sure you have a chair can be adjusted so that your work can be carried out at elbow height. It should also support your back, especially your lower back.
  • Avoid bending and twisting to reach items you need for your work.
  • If you can’t place your feet flat on the floor, get a foot rest.
  • If your chair has wheels, make sure it doesn’t slip. This could cause a fall.
  • If you experience pain for more than a few days, make sure you get it checked out by a doctor.

As a self-employed people we want to avoid time off sick because we don’t get paid unless we work! Luckily, taking a few easy precautions can reduce the risk of us suffering back pain.

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