Working From Home – Lumbar Spine

There are many of us having to work from home now with the stay at home orders in place. Many are not only having to work from home but are also now teaching and watching their children. This transition can be stressful and a major adjustment for our mind and body. It is important that we take care of both during this time. There are many of you reading this that are having to adjust to working at a different desk site, even a make shift one. You have probably started to notice that your low back has been bothering you a little more than usual. That is most likely because of how you are having to sit at your computer. You have a different office chair, a different height desk, and are having a tendency to be more relaxed in your chair because you are at home. There are a few simple things you can do in order to decrease your low back pain and improve your daily function.

First major thing is to ensure proper posture while sitting at your desk. A roll or pillow placed at your low back just above your buttock will help give your low back support and ensure that you maintain an upright posture. Just like the “roll” in most cars it is helping maintain the curve in your lumbar spine thus taking pressure off the rest of your back. Remember the roll should not be large enough to push you too far forward in your chair, making you feel like you can’t sit all the way back or that your belly is pushing too far forward. Remember the roll goes just above your buttock or pant line. As pictured below.

It is also a great idea to get up and move every 45 minutes to an hour. This allows your eyes to take a break, your body to stretch, and allows us to refocus.

Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.