Tips for Working from Home

Written by rebeccah

Working or studying from home? It can be hard to keep a routine and maintain healthy habits while working from home, so we’ve put together some tips to keep your body, mind and spine healthy while working from home.

Work environment:

Your environment is important when working or studying at home long term. This set up should prioritise your posture to ensure you don’t put stress on your spine, causing pain.

  • Position your chair so your feet lay flat on the floor or are supported by a foot rest.
  • Place the computer screen at eye level to reduce strain on your neck. You can use books to prop up your computer.
  • Roll up a towel to use as lumbar support.
  • If your chair feels too hard, place a thin blanket on top to soften it.
  • When using a standing desk, try to alternate your feet on a foot rest when tired to avoid resting in your hips.

Schedule and down time:

  • Keep a routine to increase productivity by waking up at the same time each day, eating your meals regularly and working your regular hours that you would in the office.
  • Keep moving! Make a conscious effort to take breaks by going for a walk or even getting up to go to the bathroom. Constantly sitting down can harm your spine and cause back pain.
  • Stretching throughout the day helps to deliver fresh blood full of oxygen and nutrients around the body and reduces feeling tight in your muscles.
  • Reward yourself for all achievements such as finishing your to-do-list, watching a lecture or finishing the work day.
  • Check in with family and friends.

Find more of our health tips here.

Make a booking here or call 9651 5559.


Australian Chiropractors Association. Working from home.

Ritzenthaler, K. Tips to make working from home less of a pain, Innovative Health Clinic.

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