I Have Spinal Arthritis—Here’s How I Keep Back Pain at Bay While Working from Home

I’m in my mid twenties, and I found out that I had a form of arthritis—spondylosis—forming in my spine about two years ago. I had recurring instances of throwing out my back and disc pain that often formed from doing just about nothing, and physical activity often caused flare-ups of pain. 

I’ve been working from home for almost a year, and through both my own trial and error and advice from my physical therapist—which I highly recommend to anyone in major, consistent pain like I was—have found a rhythm and setup that helps keep back pain at bay.

Where are you working right now? Does your home office have a desk and chair with the support you need? 

These things can be hard to check online, but it’s important to keep your height in mind while shopping. I have long legs, so I’m often looking for a desk and chair combo that will allow me to raise the chair high enough for leg room so that I don’t slouch in an attempt to get my legs comfortable, sacrificing my back in the process. 

I also look for the ability to bring my chair close to my desk so that my forearms are comfortably supported by the desktop while working at the computer. For me, that means a chair with no arm rests to get in the way of resting my arms on the desk’s entirety. But think about what keeps you the most comfortable—is it armrests? Is it a lumbar cushion?—and how you can create that with both the desk and chair you invest in.

Sure, having a standing desk at home would be great, but that’s a big investment and a large piece of furniture you likely don’t have room for. (I definitely don’t.) Instead, create a solo standing space that you can move to during the day. Mine is my downstairs pub table—it’s 41 inches tall, and I measured myself and where my elbows bent while standing to make sure I bought a size I could stand at comfortably. I aim to stand for an hour or two a day, and to make it a habit, I created a beautiful backdrop behind my table to make it my go-to spot for taking any video meetings.

Standing desks and tables should hit right at where your elbow bends while you’re standing up straight—if you’re shopping for a standing setup, make sure to measure the height you need the table to reach. Many counter-height and pub tables only reach to around 36 inches, so it’s important to check what height you need instead of trusting that any counter-height table is the right size for you.

I like to move around from my regular desk, my standing table, and even my coffee table (I sit on the floor so that it hits me at a similar spot that my desk would!) throughout my day, since one of the worst things you can do to your body is doing the same thing over and over (even if it’s standing!). Repetitive motions of any kind can wear your body down, so I try and rotate where I’m working throughout the day to keep my body feeling limber.

I even sometimes do a squat position for a short period of time while working at my coffee table, but that I do on the recommendation and guidance of my physical therapist, and only for short spurts as part of my strengthening program to take pressure off my weakened back. Feel free to consult your doctor or movement specialist about any special setups that can help your body.

Speaking of stretching, the more stationary we are day to day, the more we need to stretch! While I have a physical therapist who makes recommendations on the best stretches to do for myself, some easy go-to stretches for nearly anyone are foam rolling and using a lacrosse ball to stretch out tight shoulders. 

Personally, I never use a foam roller or lacrosse ball on the areas of my back that hurt. I focus on stretching out my arms, shoulders, and legs to then take pressure off my lower back where I feel the most discomfort. The body is all connected, and stretching other areas can take pressure off pain points. If you aren’t sure what stretches are best for your needs, speak to a doctor or physical therapist.

To stay limber, I also try to get moving everyday outside of the house. Sometimes it’s a walk to the beach, sometimes it’s just a few laps around the neighborhood. Anything to keep me moving and to give my body a break from being stationary. (That’s right, a break from being stationary! Think about how much time you spend stationary these days.)

If you need advice on what type of activity you need to be doing to help with pain you’re feeling, especially if you’re in major consistent pain, finding a physical therapist, a personal trainer, or movement specialist is my ultimate piece of advice. There are even therapists and trainers that offer remote sessions—I work with Foundation Movement & Fitness in San Diego, which offers both remote and local sessions. (At this time, all sessions are remote for everyone’s health and safety.)