Back pain from working from home: causes and what really helps

More and more Dutch people are working (partially) from home. Convenient, but your back notices it. Back pain from working from home is one of the most common complaints, yet many people don't know exactly why it occurs or what can truly be done about it.

Why do you get back pain from working from home?

In the office, you naturally move more: you walk to the printer, to a colleague, to the canteen. At home, that disappears. Most people sit at the kitchen table or on a non-ergonomic chair, sometimes for hours on end.

The three main causes:

• Prolonged sitting. Your muscles become overloaded if they remain in the same position for hours. The lower back and hips, in particular, become tight.
• Poor posture. Working hunched over, computer screens that are too high or too low, a chair without proper back support. It seems harmless, but over a full workday, this adds up significantly.
• Tension and stress. Work pressure and the lack of separation between work and private life cause sustained muscle tension, especially in the neck, shoulders, and lower back.

What really helps against back pain from working from home?

1. Move regularly

Get up every 45 minutes. Walk around for a bit, do a few stretching exercises, or do a few squats. Your muscles need that movement to prevent stiffness.

2. Ensure a good workspace

Invest in a good office chair with lumbar support. Make sure your screen is at eye level and your feet are flat on the floor with your knees at a 90-degree angle. This sounds technical, but it makes a huge difference at the end of the day.

3. Stretch daily

A short 10-minute stretching routine every day works wonders. Focus on the hip flexors, lower back, and shoulders. This helps relieve the muscle tension that has built up during the day.

4. Actively recover at the end of the day

Many people end their workday on the couch with their phone. Understandable, but your body recovers better when you actively help it relax. A 20 to 30-minute massage session after work helps your muscles release, stimulates blood circulation, and lowers your cortisol levels.

A massage chair does this automatically. You don't have to do anything: sit down, choose a program, and let go of the workday. The combination of kneading rollers along your spine, heat therapy, and air pressure massage is exactly what a home worker needs at the end of the day.

When to see a doctor?

Not all back pain is harmless. See a doctor if:

• the pain radiates down your leg (possible hernia)
• you have tingling or numbness in your legs or feet
• the pain worsens at night
• you also experience bladder or bowel problems

For common muscle pain due to overuse, a better working posture and active recovery are usually sufficient.

Address your recovery structurally

Back pain from working from home cannot be solved with one good night's sleep. It requires an approach that you maintain daily: ergonomic sitting during the day, sufficient movement, and a good recovery routine in the evening.

Do you want to know which massage chair suits your complaints? View our range or contact us. We are happy to help you make the right choice.