How I went from chronic back pain to pain-free

Hi folks I started WFH about a year ago. For the first 7 months, I worked at my dining table. Don’t judge. My money was just tight to build a home office. But my back paid the price. So I went to the doctor. The doctor told me it wasn’t too serious, but I shouldn’t work at the dining table for extended periods anymore. He also advised me to get more exercise. By now, my pain has eased considerably. Just wanted to share what ended up working for me.

I finally put together a real home office. I picked up an uplift standing desk and a libernovo chair. Also spent a lot of time dialing in the ergonomics. I do a mix of sitting and standing although when work gets busy I sometimes forget to raise the desk and just stay seated. The good thing is the chair is comfortable enough and has a great support, so it doesn’t cause back pain after an hour or two liking my old dining chair did. I don’t bother trying to sit in that perfect ergonomic position the whole day. I let myself shift around and change positions naturally.

I try to move around every 1 to 3 hours when I’m not busy. Sometimes I put on a 15 minutes “Walk at Home” video and just follow along. They’re super chill and not too intense, which is perfect when I just need to loosen up. After I wrap up work for the day, I usually spend about 30 minutes stretching. Most of the time I follow some “Tone and Tighten” videos. If my shoulders or back feel tight, I throw on a heat pack for a while. On the days when I’m too busy to even move, I just let the chair stretch me out a bit.

That’s all my experience. Hope it helps if you’re dealing with the same thing. If you’ve got any other tips that helped please let me know!