Why does working from home hurt your back?
At home you may not have an office chair or a proper desk. The dining table is too high, the chair too low, and the laptop sits low so your neck leans forward.
Add video calls that keep you still, and no walk to the pantry or meeting room, and you stay in one position for hours.
How do I set up a table and chair?
Use what you have.
- Chair: if the dining chair is hard, add a folded towel behind your lower back and a cushion on the seat.
- Feet: rest them flat, using a box or a pile of books if they dangle.
- Laptop: raise it on books so the top of the screen is at eye level, and use a separate keyboard and mouse.
- Elbows: bent, with forearms resting lightly on the table.
- Light: place the screen away from a window so you do not lean in.
Our page on ergonomics explains the idea in more detail.
How do I cope with heat and fans?
Ipoh afternoons get hot, so most people sit in front of a fan. Make sure the fan blows across the room, not straight onto your neck, as a cold draught on tense muscles makes them tighter.
On the hottest part of the afternoon, shift your main work to the cooler morning and use the afternoon for lighter tasks. Keep water on the table.
What movement breaks fit between calls?
Short ones, with no equipment.
- Stand up during every call where you do not need to share a screen.
- Do ten calf raises while the kettle boils.
- Roll your shoulders and turn your head gently.
- Walk to the front gate and back at the top of each hour.
If you live in a terrace house, use the stairs for a short trip once an hour. See posture and movement for why changing position is the goal.
When should I see a physiotherapist?
See one if pain lasts more than a couple of weeks, travels to the arm or leg, or wakes you at night. See a doctor first for numbness, weakness, fever or pain after a fall.
For the usual back ache from sitting, read lower back pain from sitting. For the office version, see neck and back pain from an office desk.
Can I get help at home?
Yes, we can check your real table, chair and bed. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.