With more Australians working from home, lower back pain has become a common issue. Poor posture, long hours at the desk, and lack of movement all contribute to discomfort. The good news? There are simple exercises you can do at home to ease the pain.
1. Why Remote Work Triggers Back Pain
- Increased screen time and stress
- Poor ergonomics (chairs, desks not designed for long hours)
- Limited movement throughout the day
2. 5 Simple Home Exercises
- Cat-Cow Stretch: improves flexibility in the spine
- Child’s Pose: gently stretches the lower back
- Pelvic Tilts: strengthen core and support spinal health
- Bridge Exercise: strengthens glutes and lower back
- Knee-to-Chest Stretch: relieves pressure in the lumbar spine
3. Ergonomic Tips for Your Home Office
- Keep feet flat on the floor
- Use a supportive chair or lumbar cushion
- Position your screen at eye level
- Take movement breaks every 30 minutes
4. When to Seek Professional Help
If pain persists for more than 2 weeks or limits your daily activities, it’s time to consult a physiotherapist.
5. How MRP Health in Neutral Bay Can Help
Our physiotherapists specialise in treating back pain with targeted exercises, manual therapy, and tailored pilates programs.
Don’t let back pain hold you back while working from home. Try these exercises today and if you need expert support, MRP Health in Neutral Bay is here to help.
Book your physiotherapy session now and take the first step to pain-free living.here to keep you moving, feeling strong, and supported every step of the way
