How to prevent back while working from home
rosedalewellness • September 15, 2020
How can I prevent lower Back Pain while working from home? The number of people working from home has significantly increased over the past few months. Due to this, you may have noticed some new aches and pains that may not have been there before. Here are some things to keep in mind while you’re working from home:
- Moving around regularly and changing posture frequently – T ry to avoid prolonged periods of standing/sitting. Take it a step further by doing some core strengthening exercises to help stabilize your lower back. Try placing your hands behind your head to help you lengthen your spine, then reach your arms overhead towards the ceiling and take 2-3 deep breaths, this should help to relieve some of the stress on the spine and can be repeated as needed! Another alternative stretch you can do sitting down is placing your hands on the small of your back (fingers pointing down), keeping your chin level & shoulders down, try to touch your elbows together & hold for 2-3 breaths.
- Keep a good posture : Avoid letting your shoulders roll forward or letting your nose creep towards the screen. Ideally, your eyes should be level with your monitor and your chin should be parallel to the floor. You may need to adjust your laptop/computer screen by placing it on a pile of books or a cardboard box to ensure a neutral head position (keep in mind if you changed your laptop position, you should then use a separate mouse that is at a comfortable height and does not strain your wrist).
- Use ergonomically correct furniture : if your chair does not have ‘lumbar’ support for the curve in your lower back then you can try to use a small pillow or rolled-up towel to support this area. Adjust the height of the chair so that your feet are flat on the floor with your knees and hips at a 90-degree angle. If your chair does not adjust then use a small box/footstool to achieve this position. Limit the time that you work from your couch/bed even with pillow support!
See what causes neck stiffness and pain, and find out when a chiropractor for neck pain can help versus when you need the ER.
What to eat and avoid on a fibromyalgia diet, plus a 7-day meal plan, key supplements, and the gut-pain connection.
See how myofascial release therapy works, the techniques used, what it treats, and self-release tips to try between visits.
Prenatal massage eases pregnancy pain, swelling, and anxiety. Here's when it's safe to start and what a session at Rosedale Wellness in Toronto involves.
A guide to scoliosis exercises to avoid, like heavy deadlifts and crunches, plus the safer alternatives our Toronto physiotherapists recommend.
See how acupuncture for anxiety, stress and sleep works, what the research shows, and what a session at Rosedale Wellness in Toronto involves.
Rosedale Wellness Centre Service Fee Update Effective September 15, 2026 At Rosedale Wellness Centre, our priority has always been to provide our patients with high-quality, personalized care in a welcoming and professional environment. We recognize that the cost of living has increased significantly and that many individuals and families are being more mindful of their expenses. We understand that healthcare costs are part of that consideration, and we do not take the decision to adjust our fees lightly. Beginning September 15, 2026 , we will be making adjustments to selected service fees. This represents our first general fee adjustment in approximately two years. These changes will allow us to continue investing in our practitioners, staff, equipment, facilities and services while maintaining the quality of care and patient experience you have come to appreciate from Rosedale Wellness Centre. Physiotherapy Initial Assessments & Treatment 40 minutes — $105 60 minutes — $145 Subsequent Treatments 20 minutes — $80 30 minutes — $100 40 minutes — $115 60 minutes — $150 Registered Massage Therapy 30 minutes — $96 45 minutes — $122 60 minutes — $148 75 minutes — $174 90 minutes — $206 The prices shown above represent the final patient cost, including HST. Osteopathy 20 minutes — $80 30 minutes — $102 40 minutes — $133 60 minutes — $170 The prices shown above represent the final patient cost, including HST. Acupuncture 30 minutes — $90 45 minutes — $115 60 minutes — $140 Cosmetic Acupuncture 45 minutes — $120 60 minutes — $145 90 minutes — $175 Chiropody Initial visit — $115 Subsequent treatment — $85 Why Are Our Fees Changing? We have worked carefully to keep these adjustments as reasonable as possible. Over the past two years, the cost of operating a multidisciplinary healthcare clinic has continued to rise. At the same time, we remain committed to maintaining the level of care, service and support our patients expect. The updated fees help us continue to: Attract and retain experienced healthcare practitioners Support ongoing education and professional development Invest in treatment equipment, technology and clinical resources Maintain our treatment rooms, rehabilitation facilities and clinic environment Provide strong front-desk and administrative support Continue offering a broad range of healthcare services under one roof These investments allow our practitioners and staff to focus on what matters most — your health, your recovery and your experience at Rosedale Wellness Centre. When Do the New Fees Take Effect? The updated rates will take effect on September 15, 2026 . Appointments taking place before September 15 will continue to be charged at the current rates. Appointments occurring on or after September 15 will be charged according to the updated fee schedule above. Please be advised that due to the recent price increase, patients whose appointments are booked within their insurance coverage limits may be slightly over their covered amount. We kindly ask that you plan accordingly and be prepared for any potential additional cost . If you have any questions or concerns regarding your coverage or the price increase, please don’t hesitate to reach out to us. We’re happy to assist you. Thank You for Your Continued Trust We sincerely appreciate your understanding and continued support. For more than 30 years, Rosedale Wellness Centre has been committed to helping our patients feel better, move better and live healthier lives. We are grateful for the trust you place in our practitioners and our team. These adjustments will help us continue providing the quality of care and level of service you have come to appreciate from Rosedale Wellness Centre for years to come.
How a sports chiropractor in Toronto speeds healing for sprains, strains & runner's knee, with recovery timelines and re-injury prevention tips.
Leaking, pelvic pain, urgency or back pain? Learn the signs you need pelvic floor physiotherapy and what to expect. Book in Toronto.
A trimester-by-trimester pelvic floor exercise guide plus postpartum recovery timeline, diastasis recti tips, and when to see a physio.