Useful Tips for Back Pain


If you are working from home amid the COVID-19 pandemic, you might find that your makeshift office is a literal pain in the neck.

Many people don’t have proper office chairs and working for extended periods of time at your kitchen counter or hunched over a coffee table is not great for your body and overall health. This is why it is important to pay extra attention to your posture and routine to allow you to combat stress and strain that may arise from working in a compromised position.

There are affordable and creative ways to make your work-from-home space ergonomic and better for your back.

Here’s how to stay comfortable and avoid back pain while you work remotely for the foreseeable future.

  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 sofa. This will make you sit up straighter because if you slouch the support will not sit in the proper place, thus improving your posture.

  1. 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
  1. 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.

  1. 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 you may wish to purchase our posture correctors.