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Keeping Your Back Healthy When Working from Home Exercises & Expert Tips

There are many advantages to working from home, including saving time thanks to the elimination of the daily commute, having more free time, and achieving a healthier work-life balance. However, many people experience back problems because home workspaces tend to be less ergonomic than office ones. In addition, the lack of commuting means less physical activity. The good news is that you can work pain-free from home with the help of appropriate back exercises and professional support from a back specialist at AIVA in Berlin.

Back pain when working from home? Simple exercises can help.

Why the Back Suffers Most When Working from Home

In offices, ergonomically designed workstations – equipped with height-adjustable desks and high-quality office chairs, for example – as well as regular physical activity promote back health, even without specific exercises. At home, important factors are often lacking:

  • Ergonomic furniture: At home, it is not uncommon to work at the kitchen or living room table, which are at an unsuitable height. Even if there is a designated study with a desk and an office chair, these are often rather inexpensive and of poor quality in terms of ergonomics.
  • Exercise: There is no commute to work, nor is there any exercise at the office during conversations with colleagues or during lunch breaks.
  • Posture: Many people use laptops when working from home. Without an external keyboard and an elevated position, this often leads to poor posture.
Professional back training with MedX at AIVA in Berlin.

Prevention: Small Changes, Big Impact

Taking care of your back health and avoiding discomfort begins with being mindful of your workplace and posture, even when working from home. The following measures will help you prevent back pain:

Ergonomic optimisation:

  • Place the screen at eye level.
  • Use an external keyboard and mouse with your laptop.
  • Equip your chair with a backrest or use a lumbar cushion.

Integrating exercise routines:

  • Stand up briefly once every hour and stretch.
  • Make phone calls while standing.
  • Use your lunch break for a short walk.

Back Exercises You Can Do at Home

Just a few minutes of daily exercise will strengthen your back muscles and help relieve tension. We will show you some simple back exercises that you can do at home without spending a lot of time.

Shoulder circles

While sitting or standing, slowly circle your shoulders forwards and backwards, ten times in each direction.

Chest opening

Stand upright, clasp your hands together behind your back and pull your arms backwards while pushing your chest forwards. Hold the position for 20 seconds.

Side stretch

Raise one arm above your head and stretch it to the opposite side. Do this twice for each side while holding the position for 15 seconds.

Leg lift

While seated, lift one leg straight up and hold the position for five seconds. Repeat five times per leg.

Long-Term Solution: Back Training With Specialists

With the right exercises, you can strengthen your back while working from home. However, especially in cases of persistent pain, small exercises at home are no substitute for the expert advice and tailored therapy concepts of our back specialists at AIVA in Berlin. If you suffer from chronic pain, we recommend targeted back training under professional guidance.

At AIVA, we use MedX training, a form of medical back therapy involving specialised equipment that specifically strengthens the deep spinal muscles – gently and effectively. Following a personalised analysis, our back specialists will create a tailor-made training plan for you. Each session is professionally supervised and monitored. The aim is to achieve lasting improvements in strength and mobility as well as freedom from back pain, so you can work without discomfort, even from home.

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