Working from home has become a normal part of life in Sydney but long hours on laptops, couches and kitchen chairs can lead to persistent back pain. The good news? With a few simple exercises recommended by physiotherapists, you can reduce stiffness, improve posture and prevent future injuries.
Here are the most effective exercises to protect your spine and stay pain-free.
1. Cat-Cow Mobility
A gentle movement to warm up your spine.
How to do it:
- Hands under shoulders, knees under hips
- Arch your back up (cat)
- Drop your belly and lift chest (cow)
Repeat 10–15 times.
Benefits:
Releases tension in the lower back and upper spine, improves mobility.
2. Hip Flexor Stretch
Ideal for people who sit for long hours.
How to do it:
- Kneel on one knee
- Lean gently forward
- Hold 30 seconds each side
Benefits:
Relieves lower back tightness caused by tight hips.
3. Glute Bridges
Strengthens glutes and protects the lower back.
Steps:
- On your back
- Knees bent
- Lift hips up
- Hold 2 seconds
- Lower slowly
10–15 reps.
4. Wall Angels (Posture Correction)
Perfect for desk workers.
How to do it:
- Stand against wall
- Move arms up/down like making a snow angel
- Keep elbows touching wall
Benefits:
Retrains posture and shoulder alignment.
5. Micro-Break Routine (Every 45 minutes)
- Stand up
- Roll shoulders
- Stretch chest
- Look 20m away (eye reset)
Why:
Micro-breaks prevent long-term strain and improve focus.
Back pain doesn’t have to be part of working from home. With a few easy exercises and consistent posture habits, most people notice significant improvements.
Feeling persistent pain or stiffness?
Our physiotherapists at MRP Health provide personalised assessments and treatment plans for long-term relief.
Book a Physio Assessment in Neutral Bay
FAQs
1. Why does working from home cause back pain?
Many people use non-ergonomic chairs, work from beds or couches, or sit for long periods without breaks. Poor posture and weak core muscles contribute significantly to back pain.
2. How often should I do these exercises?
Most people benefit from completing the routine once per day, especially on busy work-from-home days. Micro-breaks every 30–45 minutes are also recommended.
3. Are these exercises safe if I already have back pain?
Yes these are low-impact, physiotherapist-approved exercises. However, if you feel sharp pain, numbness or symptoms that worsen, it’s best to book an assessment.
4. Do I need equipment to do these exercises at home?
No. All exercises can be done using your own body weight. A mat or towel is helpful but not required.
5. When should I see a physiotherapist?
You should book a physio appointment if:
- your pain lasts more than 2 weeks,
- the pain radiates to your legs,
- it affects sleep or daily activities,
- or you work from home long-term and want personalised guidance.
6. Can poor posture really cause long-term issues?
Yes. Over time, poor posture can lead to muscle imbalances, chronic tension, headaches and reduced mobility.
7. Will strengthening my core help with back pain?
Absolutely. A strong core provides stability for your spine and reduces strain during daily activities.
