• If possible, designate a specific area in your home for working and always work at a table, sitting on a chair, rather than on the sofa or in bed.
• The top of your screen should be level with your eyebrows and if you are working from a laptop, make sure you are not hunching over the screen. If you don’t want to invest in a computer stand, place sturdy books, for example shopping catalogues, under your laptop so that you can adjust the level of the screen to fit your eye line.
• Use a detachable keyboard and mouse whenever possible, as this will ensure that your movement is not restricted and you are not placing unnecessary strain on your back.
• Taking regular breaks is extremely important and the BCA recommends workers move around every 20-30 minutes. An easy way to ensure that you get away from your desk is to set a loud alarm in another room.
• When making phone calls, take the opportunity to get up from your desk and move around as you talk.
• Embrace the privacy of working from home by doing regular stretches. The BCA has developed a series of simple exercises to improve posture and help prevent back pain. More information here.
The BCA recommends that, if you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated. To find out where your local chiropractor is, please visit and search for a chiropractor.
1 Taken from the TUC’s analysis of unpublished data from the ONS Labour Force Survey