Take a Stand!

Avoid neck and back pain while working from home

Over the past couple of years, working from home has gone from a perk — one that only a few employers offered — to the norm for many. The benefits for employees range from having your dog as a co-worker to adding pajama pants to the professional wardrobe. But working from home can also come with hazards.

Whether you’re camped out at a kitchen table, sprawled across the couch or luxuriating in bed all day, odds are your home setup isn’t as ergonomic as that of an office. This may not be a big deal when you’re working from home for short periods. But when those workdays add up to weeks or even months, poor posture and sedentary behavior can create serious back and neck pain.

The good news is that with the right furniture and a little daily activity, it’s easy to strike a healthy balance with your work-from-home routine.

Get on Your Feet

Most people tend to hunch forward while sitting, which can put a lot of pressure on your lower back. Standing and looking at a monitor at eye level, on the other hand, puts little strain on your neck and back, while also burning more calories than sitting.

That said, it isn’t comfortable to stand for hours at a time. That’s why the UPLIFT Standing Desk V2 is a good option for any remote office. The design enhances durability and comfort, and easy height adjustment encourages users to keep moving without settling into any position for too long.

Look for Support

When you do decide to take a seat, getting the proper support can make a big difference. If you don’t have an office chair, try putting a small pillow behind your lower back to maintain an arched posture. This practice will help put your upper body weight on the chair instead of your spine.

If you’re ready to invest in a new chair, the Steelcase Gesture has been Wirecutter’s pick for more than five years. However, if you’re looking to spend less, the HON Ignition 2.0 is a more affordable option that makes few sacrifices in comfort.

Stay Active

It’s a good idea to take breaks throughout the day to move around and get the blood circulating. While you’re at it, try some simple exercises like backbends, hamstring stretches and planks that can help strengthen your core and provide additional support for your lower back.

If you’re looking for a guided workout, the Seven Home Workout app offers a wide variety of seven-minute routines that you can squeeze into a busy day. Or explore the Yoga Studio app to unwind with yoga classes for all levels of experience and guided meditations that take as few as five minutes.

Move Around

Time can get away from you during a busy workday, so it always helps to have a reminder when it’s time to take a break. If you have an Apple Watch, you set the frequency of these reminders in the Activity app. For everyone else, apps like Stand Up! will schedule notifications throughout your workday to get up and move around. The Wakeout app will even suggest quick exercises for every room of the house.