Working from home has its perks—no commute, pajama-friendly meetings, and an endless supply of snacks. But your spine? It’s probably not as thrilled. Hours hunched over a laptop at the kitchen table or sprawled across the couch can do a number on your back. Without the built-in ergonomics of an office setup, spinal health takes a hit, leading to aches, stiffness, and even long-term issues. But you don’t have to resign yourself to chronic back pain. A few simple changes can keep your spine happy while you tackle your workday.
Stand Up, Move Around, Repeat
It’s easy to get sucked into back-to-back Zoom calls and forget to move. But your spine thrives on movement. Sitting for hours compresses your discs and weakens the muscles that support your back. Set a timer to stand up every 30 minutes—even if it’s just to stretch, walk to the kitchen, or do a quick lap around the living room. If you can swing it, a standing desk (or even a stack of books under your laptop) gives your spine a break from endless sitting. Keep it simple: Movement is medicine for your back.
Rethink Your Workspace
That wooden dining chair isn’t doing you any favors. Ideally, your home workspace should mimic a well-designed office setup. That means investing in an ergonomic chair that supports the natural curve of your lower back. If that’s not in the cards, a firm cushion or rolled-up towel behind your lower back can help. Your screen should be at eye level so you’re not craning your neck, and your keyboard and mouse should allow your arms to rest comfortably at a 90-degree angle. A few tweaks can keep you from morphing into a question mark by the end of the day.
Boost Your Spine Health with Chiropractic Care
Sometimes, no amount of stretching or ergonomic fixes can undo months (or years) of poor posture and spinal strain. That’s where chiropractic care comes in. Regular adjustments can help realign your spine, relieve tension, and improve overall mobility. If you’re dealing with chronic pain or stiffness, a chiropractor from Langlitz Chiropractic & Massage can target the root cause instead of just masking symptoms. Tailored chiropractic services to keep your spine functioning at its best. Because let’s be real—sometimes, your back needs a little extra help.
Track Your Progress
Keeping track of your progress is just as important, and digitizing your medical records into PDFs ensures you always have easy access to your treatment history. Using a mobile app to scan any document and save it as a PDF makes it simple to organize receipts, prescriptions, and chiropractor reports in one place, so you’re never scrambling for paperwork before an appointment. Before scanning, learn about best practices to create PDFs.
Perfect Your Posture
Slouching feels comfortable in the moment, but your spine disagrees. Good posture means keeping your ears aligned with your shoulders, your lower back supported, and your feet flat on the ground. If you’re working from a couch or bed (we’ve all done it), at least sit on a firm cushion and prop your laptop up to eye level. Think of your spine as a stack of building blocks—keep them aligned, and everything stays strong. Let them collapse, and, well… you get the picture.
Strengthen Your Core, Save Your Back
Your core muscles act as a support system for your spine. Weak core? Your lower back pays the price. You don’t need to do intense workouts—simple exercises like planks, bridges, and even seated abdominal contractions can make a difference. A strong core takes pressure off your spine, improves posture, and reduces the likelihood of back pain. Bonus: it also helps with overall balance and stability, which means fewer awkward stumbles when you stand up too quickly after hours at your desk.
Stretch Like You Mean It
Tight muscles put stress on your spine, and sitting all day tightens just about everything. Stretching your hamstrings, hip flexors, and lower back can work wonders. Try simple stretches like a seated spinal twist or a standing forward fold to release tension. Yoga poses like cat-cow or downward dog can also help keep your spine flexible. Even five minutes of stretching can reset your posture and ease back pain. Plus, it’s a good excuse to step away from your screen.
Prioritize Quality Sleep
Your spine doesn’t get a break if you’re sleeping on a worn-out mattress or the wrong pillow. Aim for a medium-firm mattress that supports your natural spinal alignment. If you’re a side sleeper, placing a pillow between your knees can keep your hips and spine aligned. Back sleepers should use a pillow that supports the natural curve of the neck. Your body does its best repair work while you sleep—make sure your spine gets the rest it deserves.
Give Your Spine the Attention It Deserves
Your spine works hard, and it deserves better than a makeshift office setup and hours of slouching. Small adjustments—better posture, more movement, stretching, and professional care—can go a long way in keeping your back pain-free. Working from home doesn’t have to mean sacrificing your spinal health. A little effort now means fewer aches, less stiffness, and a much happier back in the long run.
Experience the family tradition of exceptional chiropractic care and massage therapy at Langlitz Chiropractic & Massage, where your well-being is our priority—book your appointment today!