Prevent back pain in the home office

Are you currently working a lot in the home office and therefore have back pain? What helps against this and how you can prevent poor posture when working at home.

In the home office, you often go straight to your desk in the morning. In addition, many employees have to improvise at home with hard chairs and laptops at the kitchen table. The result: incorrect posture and too little exercise often lead to back pain.

Plan enough exercise in the home office

In order to avoid back pain, the following applies, especially when working from home: plan exercise in a targeted manner in your everyday life. Best as a walk first thing in the morning or during your lunch break. You kill 2 birds with one stone: You prevent back pain and work better afterwards – because the fresh air clears your head and promotes concentration.

Sitting properly in the home office

If you sit at a desk all day, you put one-sided strain on your back. Therefore, try to change your sitting position as often as possible . Ideal: Get up every 30 minutes and walk a few steps.

medical seat cushion is also good for preventing back pain. It is made of rubber, is filled with air, is very flexible and ensures that your spine remains active even when working in the office.

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Also make sure you are in the right sitting position in the home office to avoid back pain due to poor posture:

  1. The top of the screen should be no higher than your eye level.
  2. Your neck should be straight.
  3. Roll your shoulders back.
  4. Your pelvis should be tilted slightly forward.
  5. Your thighs are horizontal or very slightly sloping.
  6. Your feet should be side by side on the floor.

What helps with back pain in the home office?

If the back hurts in the home office, those affected then usually move even less – but that’s exactly wrong. It used to be said: If you have back pain, you have to take it easy. Today, however, experts know: exercise is good for you! Because back pain is often caused by tension .

Back pain caused by tension shows up, for example, in a dull pulling or pressure pain . Most of the time, the back pain is in the lower back.

If you move now, the blood circulation is promoted , the tense muscles relax. Gentle yoga exercises are ideal, Tai-Chi and Qigong are also good. You can do this in the home office, for example, during the lunch break.

Important: If you have back pain, do not make any sudden movements ! If a sharp pain occurs in the lower back out of the blue, it can be acute lumbar vertebrae syndrome – a lumbago. The trigger is usually a harmless movement. After a lumbago, rest is the order of the day for the first 1 to 2 days. Afterwards, however, it is important to slowly find your way back into everyday and normal movements.

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Knead away back tension in the home office

Back tension often begins in the neck. If your neck is tight, a short massage will help. To do this, you should gently stroke and knead your neck with circular movements with your fingertips. This increases blood flow.

In addition, there are so-called trigger points on the neck – small cramped spots that can cause pain. The pressure of your fingertips can eliminate them.


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