Loading... Please wait...


Working From Home Causing You Back Pain?

Posted by

Working from home causing back pain?

Here are some fantastic tips from our premier office seating partner, Buro Seating

Is working from home causing you back pain? You’re not alone. While you’re working from home you might have found yourself sitting on the couch with your laptop, standing at the kitchen bench, or any other creative temporary home office workstation. Initially this might be ok, but after prolonged periods of sitting or standing awkwardly muscle and joint pain will increase.

Working with muscle and joint pain makes work a whole lot less enjoyable and less productive. The good news is that the pain is easily prevented. Try our back stretches below for some sweet relief and prevention. Then check out our neck stretches and shoulder stretches.

Try these desk stretches

As you become fatigued you are more likely to slouch and slump into poor posture. As soon as you feel tired, stop and take a stretching break. These three stretches are easy to do at your desk and you don’t need a mat, props or lycra. Give them a go and give your back some love.

1. Seated Cat & Cow

Mobilises the front and back of the spine.

  • Sit slightly forward on your chair and place your hands on your knees.
  • Exhale, round your back and tuck your chin towards your chest.
  • Inhale, move your navel forward and lift your heart forward and upwards.
  • Repeat this motion several times, exhaling back and inhaling forward. Synchronise your breath with your movement.
  • Stop when you feel you’ve had enough, sit upright and take a moment to notice how you feel.


2. Seated Spinal Twist

Tones and stretches the spinal muscles and relieves the lower back

  • Sit with your feet on the floor.
  • Inhale, lengthen your spine.
  • Exhale, turn towards the back of your chair. If available then reach the backrest otherwise lower your back hand to the seat.
  • Press your front hand on your outer thigh. Try to keep your knees aligned.
  • Return to centre.
  • Exhale, repeated on the other side.
  • You might like to repeat the motion again or hold it for a longer count.
  • Do what feels easeful and healing for your back.


3. Standing forward fold

Eases the lower back

  • Stand hip width apart with knees bent.
  • Lengthen from the base of your spine all the way to the crown of your head.
  • Fold forward hinging from your hips, while maintaining length through the spine.
  • Release your neck, let your head be heavy.
  • Hold elbows or let arms hang.
  • Keep the knees bent or gently start to straighten through the back of the legs.


Stretching is amazing for prevention and easing tension. But the pain will continue to reoccur if you don’t get to the cause. Most importantly ensure that:

  1. Your workstation is setup ergonomically.
  2. You have optimal sitting posture.
  3. You’re using an ergonomic chair.

Haven’t got an ergonomic Buro chair for your home yet?

Give us a call on 1300 688 065 or Contact Us and we'll be happy to discuss your individual requirements

FREE Trail Chairs

FREE Office Chair Trial - Melbourne onlyWe fully understand it can be difficult to choose the right office chair, particularly when looking online and we are all time-poor with regard to visiting showrooms and factories.So, we have developed a range of office chairs that are now available for trial in your office if you are [...]

Read More »

5 important things to remember while choosing your Office Furniture

Imagine, Walking into your workspace on a dull Monday morning and you’re greeted with cutting-edge furnishings with glistening table tops, advanced modular workstations with built-in amenities and height adjustable desk tops that allow you flexibility and mobility no matter where you are. Sounds like a perfect scenario to start your Monday morning with, doesn’t it? Scientific studies have always linked your mental [...]

Read More »

10 Things to Consider When Choosing a Sit Stand Desk

A popular headline is that sitting is “the new smoking” with a growing number of office employees averaging over 8 hours per day sitting at their desk.  There has also been a lot of scientific discussion of the of health risks posed by being sedentary (sitting) for long periods. Right now you might be thinking, “Well this doesn’t apply to [...]

Read More »

What Your Desk Situation Says About You

If you have ever worked in an office or been in one for a prolonged period of time you start to notice things about not only your own desk, but the desks of your colleagues. It is this writer’s opinion that the state of a professional’s desk reflects a lot about the professional as an individual. [...]

Read More »

The Importance of Having Comfortable Furniture in Your Office

In an office environment, it is vitally important your staff have ergonomic furniture not only for their productivity, but for their health. Anyone who has worked in an office has experienced the discomfort of sitting behind the desk all day: the lower back pains, switching legs, regular need to readjust and try out a different sitting position. It can [...]

Read More »

How To Eat Healthily In The Office

If you haven’t already abandoned your New Year’s resolutions by now, you’re certainly in the minority. Many of us find our way back to work in January filled with motivation to keep up with our healthy new diet plans and workout regimes, only to be defeated by the constant appearance of biscuits and birthday cakes in the office. Don’t panic. [...]

Read More »

The Pros And Cons Of An Open Office Space

The open office floor plan has become increasingly popular in recent years. For many, it represents a new era in the workplace, with transparency at the forefront and exclusivity left in the past. Is this now-common layout design here to stay? We’ve had a look at the pros and cons of the open office space to help you decide whether [...]

Read More »

Office Décor to Brighten Up Your Monday

Mondays are tough on everyone. The weekend has come to an end and all of those workday worries you’ve been pushing to the back of your mind for the past two days are back with a vengeance. Fortunately, there are adjustments you can make to your workspace that will brighten up your mood no matter how gloomy your Monday [...]

Read More »

Take a Stand for Office Health

All you need to know about better office health and well-being with sit-stand desks            Health Risks Associated with Prolonged Sitting for Office WorkersCertain Cancers Type 2 Diabetes Heart DiseaseObesityHigh Blood PressureMental HealthHere's a 3 minute summary on why you should read on.It’s not just the muffins in the tearoom making that muffin-top overhanging your pants. The evidence is [...]

Read More »

Recent Updates

Sign up to our newsletter

Connect with us: Facebook
eWAY Payment Gateway