Person using lumbar support pillow in office chair
Habits for Remote Work Back Health
The Movement Problem
In an office, you naturally move more—walking to meetings, to the printer, to colleagues’ desks. At home, everything is within reach. This lack of movement is terrible for your back.
Build movement into your day:
Stand during calls: No reason to sit for every Zoom meeting
Walk during phone calls: Especially for calls where you’re just listening
5-minute breaks every hour: Stand, stretch, walk to another room
Lunch away from desk: Don’t eat where you work
Fake commute: Walk around the block before and after work
Set reminders to check your posture throughout the day:
Feet flat on floor?
Knees at 90 degrees?
Lower back supported?
Shoulders relaxed (not raised)?
Head over shoulders (not forward)?
Do this check at the top of every hour until it becomes automatic.
The End-of-Day Reset
Counteract your day of sitting with these stretches:
Hip flexor stretch: Kneeling lunge, hold 30 seconds each side
Chest stretch: Doorway stretch, hold 30 seconds
Cat-cow stretch: On all fours, arch and round back, 10 reps
Child’s pose: Hold 30-60 seconds
When the Kitchen Table is Your Desk
Making It Work
Not everyone has space for a dedicated home office. Here’s how to make temporary workspaces work:
Kitchen/dining table:
Add a lumbar pillow to the chair (essential)
If table is too high, sit on a cushion to raise yourself
Use a laptop stand—tables are usually too low for screens
Pack up at the end of the day—maintain work/life separation
Counter height surfaces:
Can work as a standing desk alternative
Use anti-fatigue mat for standing sessions
Limit standing periods to 30-60 minutes before changing position
The Couch Compromise
We know you’re going to work from the couch sometimes. Here’s how to minimize damage:
Limit time: Short tasks only, not multi-hour sessions
Support your back: Lumbar pillow behind your lower back
Don’t lie down: Sit upright against the back of the couch
Raise the laptop: Use a lap desk or pillow under the laptop
Take breaks: More frequent than at a desk
The Portable WFH Kit
If you work in different spots around your home, create a portable kit:
Lumbar pillow (brings support to any chair)
Laptop stand (folds flat for storage)
Wireless keyboard and mouse
Power strip with USB ports
This lets you set up an acceptable workspace anywhere in your home.
Frequently Asked Questions
How do I convince my employer to pay for home office equipment?
Frame it as a productivity and health investment. Point out: reduced sick days from back pain, improved focus and output, and potential workers’ comp issues from inadequate setups. Many companies have WFH stipends—ask your HR department. If they won’t pay for a chair, they might pay for accessories like lumbar support.
Is it worth investing in my home setup?
If you work from home regularly (even a few days per week), yes. Consider: you spend 8+ hours a day at your workspace. That’s more time than you spend in bed. A $50-100 investment in proper support can prevent thousands in medical costs and lost productivity from back pain.
I don’t have room for a desk—what are my options?
Consider: a folding desk that stores when not in use, a wall-mounted fold-down desk, using a dining table with proper ergonomic accessories, or a standing desk converter that sits on any surface. The key is adding proper support (lumbar pillow, laptop stand) to whatever surface you use.
My back hurts after working from home—will it get better?
It depends on what you do. If you continue with the same setup and habits, it will likely get worse. If you address the root causes (poor support, bad posture, lack of movement), most people see improvement within 2-4 weeks. Start with the lowest-cost interventions—adding lumbar support often makes an immediate difference.
Should I see a doctor for WFH back pain?
See a doctor if: pain is severe or worsening despite ergonomic improvements, you have numbness/tingling/weakness, pain radiates down your leg, or it’s been more than 4 weeks without improvement. For general discomfort from poor setup, fixing your ergonomics is usually the solution.
Work from anywhere without the pain.
Our lumbar pillow transforms any chair into an ergonomic workspace. Kitchen table, dining chair, even the couch—get the support you need wherever you work from home.
