Home office ergonomics: 3 fixes for back pain that cost $0

Published: April 01, 2026

Your chair's the culprit. Adjust seat height so feet rest flat—knees at 90°. Use a rolled-up towel behind your lower back for lumbar support. Elevate your monitor to eye level (stack books under it if needed). Take a 2-min stretch every hour: neck rolls, shoulder shrugs, wrist flexes. Small tweaks, big relief.