Back Pain Working from Home?

Are you working from home in Crouch End and struggling with back pain?

Spending long hours at a desk is part of modern life, whether for work, studying, or enjoying the latest TV shows. Unfortunately, sitting for extended periods often leads to discomfort like lower back pain or neck stiffness, especially when desk posture isn’t optimal.

The good news? You don’t need drastic changes to feel better. In this blog, our Crouch End physiotherapists, osteopaths, and massage experts share simple, practical tips to improve your desk posture, boost your productivity, and reduce pain.

Step 1: Optimise Your Desk Setup

Whether you’re working from a dedicated office, dining room, or spare bedroom, a proper desk setup is essential for better posture.

Here are five tips to improve your workstation:

1. Adjust Your Chair: Keep your feet flat on the floor and your knees at a 90-degree angle. This supports the natural curve of your spine and reduces lower back strain.
   Tip: If your chair lacks lumbar support, place a cushion or lumbar roll behind your lower back.
2. Position Your Monitor: Align the top of your screen with your eye level. This prevents neck strain, as your eyes naturally fall to the middle of the screen without tilting your head.
3. Sit Back in Your Chair: Avoid leaning or hunching forward—shuffle back into your chair for better support.
   Tip: Picture a string gently pulling you upward from the crown of your head. This mental image can help you sit taller and maintain proper alignment.
4. Organise Your Desk: Keep frequently used items like your phone or notebook within easy reach to minimise twisting or straining your body.
5. Invest in Ergonomic Tools: A comfortable chair, adjustable desk, and ergonomic keyboard can make a big difference in your posture and comfort.
   

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Step 2: Take Frequent Breaks

Staying glued to your desk might seem productive, but regular breaks are crucial for your posture and overall well-being.

Here’s how to make movement part of your workday:

• Stretch Every Hour: Set a timer on your phone to remind yourself to stand, stretch, and walk around every 30-60 minutes.
• Incorporate Simple Stretches: These quick exercises target common problem areas:
  • Neck Stretch: Gently pull your head towards one shoulder and hold for 15 seconds. Switch sides and repeat twice.
  • Shoulder Blade Stretch: Interlock your fingers behind your head, squeeze your elbows together, and press your head down gently. Hold for 20 seconds.
  • Seated Spinal Twist: Place one hand on the opposite knee and rotate your torso gently. Hold for 15 seconds and repeat on both sides.

Step 3: How Pure Dynamic Can Help

If you’re struggling with persistent pain or want personalised advice, we’re here for you.

At Pure Dynamic Health in Crouch End, we offer

tailored treatments to suit your needs:

• Osteopathy: Address structural imbalances and relieve pain.
• Physiotherapy: Strengthen weak areas and improve your posture.
• Massage Therapy: Release tension and support recovery.

Book an appointment today to start your journey toward a pain-free workday.

Quick Round-Up

Improving your desk posture doesn’t require major changes—small adjustments can make a big difference over time:

• Set up your desk correctly: Support your back, align your screen, and sit comfortably.
• Move often: Take regular breaks and stretch throughout the day.
• Be mindful: Check your posture regularly and adjust as needed. 

Better posture leads to less pain, more energy, and a more productive workday. Consistency is key—make these changes part of your daily routine, and you’ll soon notice the difference.

Give it a go….

Heidi