Keeping Your Spine Healthy When You Are Working From Home

It can be hard to stay healthy when you are working from home. You don’t have the same opportunities to move around and get up and stretch as you do in an office environment.

Plus, it’s easy to snack on unhealthy foods when you are working from home. This can lead to weight gain and back problems.

In this blog post, we will discuss some tips for keeping your spine healthy when you are working from home!

Keeping Your Spine Healthy


1. Choose A Quality Chair And Working Desk

Invest in a chair and desk that supports good posture. This can help prevent strain on your spine. Make sure the height of your desk and chair can be adjusted to fit your body comfortably. Also, you might want to consider investing in a standing desk or treadmill desk for added movement during the day. It is also recommended to invest in corner standing desks because they are more ergonomic.

For example, the L-shape allows for easy movement and a switch between sitting and standing. The chair should have a backrest that supports your lower back and adjustable armrests to promote good posture. It should also be comfortable enough to sit in for extended periods of time.

2. Take Frequent Short Breaks

Make sure to take breaks throughout the day to stretch and move around. Set a timer for every hour or so as a reminder to stand up, stretch, and walk around for a few minutes. This can help prevent strain on your spine from sitting for too long.

Additionally, try taking short walks during lunch or in between tasks to get some movement in your day. For instance, you can walk around your house or take a short walk outside. Taking breaks and being proactive about movement can also help improve mental focus and productivity

3. Incorporate Some Exercises

Another idea is to incorporate small exercises into your daily routines, such as doing some stretches or yoga poses in the morning before starting work or taking a break to do some squats or lunges during the day. It’s important to listen to your body and not push yourself too hard with exercise if you are feeling any discomfort or pain.

Consult with a physical therapist for specific exercises that will benefit your spine health. For instance, core strengthening exercises can help improve posture and support the spine. Moreover, maintaining a healthy weight can also reduce strain on the spine.

4. Mindful Eating Habits

It’s important to maintain healthy eating habits to support spine health and overall wellness. This includes staying hydrated, consuming a balanced diet with plenty of fruits and vegetables, and limiting processed and sugary foods. Mindful eating can also help prevent overeating or excessive snacking while working from home.

This means being aware of your hunger cues and eating only until you feel comfortably full. It also means stuffing your pantry with healthy snacks and not keeping too much junk food in the house to avoid temptation.

5. Consult With A Healthcare Professional

If you are experiencing any discomfort or pain in your spine, it is important to consult with a healthcare professional. They can provide personalized advice and treatment options to help improve your spine health. This may include physical therapy exercises, medications, or other interventions.

Don’t ignore the signs and symptoms of potential issues with your spine- seek medical attention as needed. This way you can prevent further problems and maintain a healthy spine while working from home.

6. Get Professional Massages

Another tip for keeping your spine healthy while working from home is to get professional massages. This can help alleviate muscle tension and promote relaxation. It may also provide relief for any discomfort or pain in the spine.

However, make sure to inform the massage therapist about any areas that are particularly sensitive or painful so they can avoid those areas during the massage. This will help you get the most out of the experience and alleviate any potential discomfort.

7. Practice Good Posture

It is important to practice good posture while working from home. This means sitting up straight with your feet flat on the floor and keeping your shoulders back and relaxed. It may also help to keep an eye on your posture throughout the day and make adjustments as needed.

Good posture can improve spinal health and prevent strain or discomfort in the long run. Always watch your posture while performing daily tasks and activities, not just during work. For instance, keep the proper posture while cooking, cleaning, or doing household chores.

8. Make Sure You Create An Ergonomic Working Environment

Creating an ergonomic working environment at home can also help improve spinal health. This includes using a comfortable and supportive chair, adjusting the height of your computer screen to prevent straining your neck, and keeping frequently used items within easy reach to avoid excessive reaching or stretching.

Take the time to set up your workstation in a way that promotes good posture and comfort for extended periods of sitting. This is because having a good desk and chair are not the only factors of an ergonomic set up- it also depends on how you adjust and use the equipment.

Bonus Tip: Create A Schedule For Your Breaks

It is important to create a schedule and plan for taking breaks while working from home. This can prevent excessive sitting or strain on the spine. Make sure to get up and move around at least every hour, even if it’s just for a few minutes.

Take walks outside or do some stretching during your break time to keep your body active and reduce tension in the spine. Scheduling regular breaks can also help improve productivity and focus while working from home. Your spinal health will thank you for it!

Create a schedule for your breaks

Overall, there are multiple ways to keep your spine healthy while working from home. This includes incorporating exercise, maintaining a healthy weight, consulting with healthcare professionals, getting massages, practicing good posture, and creating an ergonomic work environment.

Taking small steps towards better spine health can make a big difference in your overall well-being and comfort while working from home. Don’t hesitate to seek medical advice or assistance if needed. Remember to listen to your body and take care of yourself during this time. Happy (spine-healthy) remote working!