The Ultimate Guide To Lower Back Pain Relief When Working From Home

Working from home as a mum has its benefits—flexibility, more time with your kids, and no commuting. But spending long hours sitting at a desk or juggling work and household tasks can take a toll on your body, especially your lower back.

If you’re struggling with lower back pain, you’re not alone. It’s one of the most common complaints among work-at-home mums. The good news? There are simple, practical ways to relieve a sore lower back and prevent further discomfort.

Why Lower Back Pain is So Common When Working At Home

Many mums working from home sit for long stretches without breaks. Add poor posture, unsuitable chairs, or working from the kitchen table—and your low back pain becomes more than just annoying. Over time, this can lead to muscle imbalances, joint stiffness, and even chronic pain.

Factors contributing to back pain at home include:

• Poor desk ergonomics
• Long periods of sitting without movement
• Carrying young children or household items awkwardly
• Weak core and glute muscles
• Daily stress and tension buildup

The combination of these factors can lead to ongoing pain unless addressed early.

Top 10 Practical Tips to Relieve Lower Back Pain at Home

Here are 10 practical, mum-friendly ways to relieve and prevent low back pain without needing to buy expensive equipment or spending hours at the gym.

Tip 1: Set Up an Ergonomic Workstation

Your work setup matters. Make sure your screen is at eye level and your chair supports your lower back.

Quick wins:

• Use a rolled-up towel for lumbar support
• Sit with knees at 90 degrees
• Avoid slouching or leaning forward

Tip 2: Take Microbreaks Every 30 Minutes

Sitting too long compresses your spine and tightens hip flexors, which pulls on your lower back.

Try this:

• Set a timer for 30–40 minutes
• Stand up, stretch, or walk around the room
• Do a quick body scan to reset your posture

Tip 3: Incorporate Gentle Movement Into Your Day

You don’t need an intense workout—just regular movement.

Great options:

• 10-minute yoga flow for lower back pain
• Walking the kids to school
• Dynamic stretches between tasks

Tip 4: Strengthen Your Core and Glutes

Weak core muscles often lead to overuse of your lower back. Building strength in your core and glutes can offer long-term back pain relief.

Simple at-home exercises for back pain:

• Glute bridges
• Bird-dog
• Dead bugs
• Plank holds (start with 10 seconds and build up)

Tip 5: Avoid Sitting on the Couch While Working

The couch might feel comfy, but it doesn’t support your spine correctly for long periods.

Instead:

• Use a dining chair with a cushion for support
• Sit upright with feet flat on the floor
• Occasionally try standing while working (e.g., using a kitchen bench)

Tip 6: Apply Heat to Ease Tension

A heat pack can be soothing and relax tight lower back muscles.

Do this:

• Apply for 15–20 minutes at the end of the day
• Use a microwavable wheat bag or electric heat pad
• Combine with gentle stretching for best results

Tip 7: Prioritise Sleep and Recovery

Poor sleep posture and lack of quality rest can worsen your sore lower back.

Helpful sleep tips for back pain:

• Sleep on your side with a pillow between your knees
• Use a medium-firm mattress
• Avoid sleeping on your stomach

Tip 8: Use a Foam Roller or Massage Ball

Self-massage tools help release tight spots and improve circulation.

Focus areas:

• Glutes and hips
• Mid to lower back (gently)
• Hamstrings and quads

Always roll slowly and breathe deeply.

Tip 9: Practice Stress Reduction Techniques

Stress creates tension in the back, shoulders, and hips. Managing stress plays a key role in back pain relief.

Try this:

• 5-minute breathwork breaks
• Journaling
• Listening to calming music while stretching

Tip 10: Get Expert Support

If your pain persists, it’s worth getting a professional opinion. Not all back pain is the same, and a tailored approach can fast-track your recovery.

As a work from home dad, I know all about the type of lower back pain you can feel when working from home. And I see it all too often at my professional Back Pain clinic in Auckland.

As a specialist in this area, I use a holistic approach to assess not just the pain, but the underlying muscle imbalances that could be causing it. We also offer SCENAR Therapy as a safe, non-invasive treatment for chronic back issues.

The Long-Term Impact of Ignoring Lower Back Pain

Many work-at-home mums push through pain, hoping it will go away. But chronic lower back pain can limit your mobility, affect your sleep, and even lower your productivity and mood.

Untreated low back pain can also lead to:

• Compensation injuries in other parts of the body
• Disc strain or joint stiffness
• Reduced ability to care for your family or enjoy your day

Taking action now, even in small ways, can help you stay strong and mobile for years to come.

When to Seek Professional Help for Your Sore Lower Back

You should consult a professional if:

• Your pain doesn’t improve after 1–2 weeks of self-care
• The pain radiates down your leg
• You have numbness, tingling, or weakness
• You’re relying on painkillers to function

You Deserve a Strong, Pain-Free Back

You do so much every day—from work emails to school pickups, meal prep to bedtime routines. You deserve to feel good in your body.

Lower back pain might be common, but it’s not something you have to live with. By making a few changes to your daily routine and getting the right support, you can enjoy life with less pain, more energy, and greater freedom of movement.

References used in this article:

Mayo Clinic – Low Back Pain: Symptoms and Causes

URL: https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes

Harvard Health – Stretching and strengthening to relieve back pain

URL: https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain