Welcome Preventing lower back pain with proper home ergonomics Members!
Welcome Members!

Preventing lower back pain with proper home ergonomics

If you are like most people right now, you are at home trying to continue certain aspects of your work remotely. This likely means working on a laptop – maybe in sweatpants and maybe while still in bed.

Adapting to your new workstation has also likely led to some new aches and pains that you did not have before, but there are some things you can do to help. Good posture, or ergonomics can help to minimize stress to muscles, joints, and ligaments through proper positioning and modification of your workspace.


Consider the following changes to prevent or reduce back, and other posture-related aches and pains:

  • Use a desktop computer if you can. While less convenient, it’s better for prolonged use. If you must use a laptop, use a wireless keyboard and mouse so you can adjust the height of your screen.
  • Aim for 90-degree angles for the following areas: upper arm to lower arm, spine to thighs, thighs to lower legs, lower legs to ankles with your feet flat on the floor.
  • If possible, wrists should be straight with your fingertips resting below them.
  • Stand and take a break from sitting every hour. Our bodies are not meant to be still for long periods of time.

Working from home is not always ideal as most of us are not set up to do this comfortably or easily. However, making minor changes can prevent or eliminate additional inconveniences during this time.

For more valuable advice on staying well throughout the pandemic, and to stay connected to others, we encourage you to join the QuadMed Well-being Facebook group or subscribe to the QuadMed YouTube channel, where you can find exercise videos and more to keep you active, healthy and engaged.

"We'll keep you well;
and if you get sick,
we'll take care of that too."
- Harry V. Quadracci

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