How to relieve back pain when teleworking?

Comment soulager les douleurs de dos en télé-travail ?

With the various confinements, telecommuting has become very widespread. Whether you've set up a corner office in your home or work from the comfort of your sofa, the question remains the same: how can you avoid back pain when working from home? Here are our tips on how to be comfortable when telecommuting, as well as a number of exercises and postures to adopt!

Many people tend to work in a slouched position, with their backs rolled up or curled up. Added to this is the fact that telecommuting makes us rather sedentary. So it's important to stretch, move and change your posture.

As Major Mouvement advises, the secret is to move!

What exercises can I do at home?

  • If you tend to work with hunched shoulders and a bent back, you can lie down and place a pillow in your back to arch it. Inhale deeply. This posture will release accumulated tension in the back and free the diaphragm.

  • You can also stretch your back by raising your arms in the air, inhaling and exhaling deeply. This will allow you to work your back muscles in a supple way.

  • By the way, if your back hurts, or if you tend to curl up at your computer, organize some exercise sessions for yourself.

Having a muscular back is important to avoid back pain. The more toned your back muscles are, the straighter you'll be able to stay. To build up your back muscles, you can take part in a variety of sports: swimming, walking, cycling, yoga, as well as exercises such as push-ups, etc.

Ideally, a teleworking posture should look something like this:

  • feet flat on the floor

  • armrests and elbows at keyboard height

  • back resting against chair

  • head upright

  • chest about 70cm from screen

More generally, when telecommuting, we also advise you to take breaks of a few minutes every hour, where you can stretch, make a few movements, disconnect from the screens, go outside, open the window and take the opportunity to breathe, stretch and move.

To prevent lower back pain, you can also invest in a good office chair, set at the right height for your work table. Avoid resting your laptop on your lap.

In the event of repetitive and severe back pain , we advise you to consult a professional.

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The information contained in the articles on is general information only. Although reviewed by health professionals, this information is not error-free, does not constitute health advice or consultation, and is not intended to provide a diagnosis or suggest a course of treatment. Under no circumstances may this information be used as a substitute for medical advice or consultation with a healthcare professional. If you have any questions, please consult your doctor.