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Working From Home Causing You Back Pain?

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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

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