Flexible and hybrid working, including working from home regularly, have now become the norm. Whilst working from home is convenient and comfortable, it can also pose health risks, particularly with regards to back injuries. Poor posture, unsupportive seating, inappropriate home workstation set ups and prolonged screen time can all contribute to long-term musculoskeletal problems. Fortunately, there are simple, practical steps you can take to avoid back injuries and maintain a healthy work environment at home.
Set up an ergonomic workspace
Your sofa or kitchen counter might seem like a convenient place to work, but over time, sitting in areas which aren’t designed for computer use (for example, on soft sofas or uncomfortable dining chairs) can cause strain on your back, neck, and shoulders. To reduce the risk of injury, consider:
- Investing in a proper office chair with lumbar support
- Positioning your screen at eye level to avoid slouching
- Keeping your feet flat on the floor and your knees at a 90-degree angle
- Using a separate keyboard and mouse to avoid awkward wrist angles.
- Ensuring your desk is large enough to accommodate all of your equipment and allow your wrists to rest on the desk.
Even small adjustments, like placing a cushion behind your lower back or raising your laptop on a stand, can make a big difference.
Maintain good posture
Slouching or hunching over a screen causes unnecessary strain on your spine. To maintain appropriate posture:
- Sit upright with your back supported.
- Relax your shoulders without slouching.
- Avoid craning your neck forward; your ears should align with your shoulders.
- Do not sit on one leg or cross them for long periods.
If you notice yourself slipping into bad habits, consider setting a posture reminder or using posture-correcting apps.
Take regular breaks
Even with excellent posture, being in one position for an extended period of time can be uncomfortable. Make it a habit to:
- Stand up and stretch every 30-60 minutes.
- Move around the room or do light exercises.
- Incorporate workplace-friendly stretches or yoga poses.
- Use a sit-stand desk or alternate between sitting and standing during the day.
Short, frequent breaks are better for your back than extended periods of inactivity.
Be active outside of work
Regular exercise strengthens the muscles that support your spine, increases flexibility, and helps you avoid future problems. Low-impact activities like walking, swimming, pilates, and yoga are especially beneficial to back health. If you have a history of back pain, always warm up before exercising and avoid sudden movements.
Listen to your body
If you experience any soreness, stiffness, or pain in your back, do not dismiss it. Early management can keep minor problems from becoming serious conditions. Consider speaking to a GP, physiotherapist, or occupational health advisor for personalised guidance.
What if you’ve suffered a back injury while working from home?
Although many people identify workplace injuries with manual labour or on-site settings, remote workers are not immune to work-related injuries. If you are suffering from back difficulties as a result of poor homeworking conditions, especially if your employer has neglected to provide sufficient support in this respect, you may be eligible to make a personal injury claim.
How can Stephensons help?
At Stephensons we assist people who have sustained preventable workplace injuries, whether at the office or at home. If your injury was caused or exacerbated by your working conditions, our professional team is here to assist. Call our experienced personal injury team today on 0161 696 6235 to discuss if you could be entitled to claim compensation.
Comments