Healthy and Ergonomic Work From Home: Why Movement Matters More Than Ever

Hybrid working offers freedom – but this very flexibility has a downside: we are sitting more than ever. Office workers spend around 73% of their working time sitting – often more than ten hours a day, including leisure time . This is alarming, because lack of movement not only increases the risk of back pain , but also of type 2 diabetes and cardiovascular disease.

Especially when working from home, many people lack an ergonomic workspace , which further increases the strain on their back, neck and muscles.

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Lack of Movement in the Home Office: An Underestimated Health Risk
The SITFLEX study by BAuA shows clear differences between office and home office:

In the office: approx. 3,000 steps per day
In the home office: only around 1,300 steps
Additionally: 40–50 minutes more sitting time per day

Conclusion: Less movement means more strain on the back and spine. Fewer walking routes, reduced social interaction, and often non‑ergonomic furniture lead to a significant increase in back pain when working from home

Static Sitting – The Underestimated Health Hazard
Many people underestimate how much long periods of sitting strain the body.
The consequences are well documented:

increased load on the spine
weakened deep muscles
reduced blood circulation
higher risk of type 2 diabetes
chronic back pain

But there is good news: It’s not only about how long we sit – but how we sit.

Dynamic Sitting: How to Protect Your Back
Not only the duration, but also the type of sitting determines back health.
Static sitting strains the spine and intervertebral discs – while dynamic sitting offers numerous benefits:

activates the deep muscles
promotes micro‑movements
relieves the spine
helps prevent back pain
supports an upright, ergonomic posture

Tip: Even small changes in your sitting habits can strengthen your long‑term health.

ONGO Stools: Active Sitting to Effectively Prevent Back Pain
ONGO stools are the ideal solution for ergonomic sitting in the home office and workplace. They:

encourage regular posture changes
integrate movement directly into the workday
support dynamic, back‑friendly sitting

Learn more: With ONGO stools, you can prevent back pain while staying focused and productive.

How to Establish a Movement-Friendly Work Culture
Companies can actively support the health of their employees:

Walk‑and‑Talk meetings and short movement impulses
Regular movement breaks in hybrid work
Ergonomic equipment such as height‑adjustable desks and dynamic seating
Involving employee ideas for healthy working
Leading by example at the management level

Pro Tip: Even small measures increase well‑being and productivity while sustainably reducing back pain.

Conclusion: Work Ergonomically, Prevent Back Pain
Prolonged sitting is one of the biggest health risks in today’s working world.
Hybrid work requires new solutions. Dynamic seating furniture, such as ONGO stools, support ergonomic working, promote movement, and help reduce back pain sustainably – for greater well‑being and performance.

Take action now: Integrate movement into your home office routine and feel the difference for your back and posture

References:

Source: Federal Institute for Occupational Safety and Health (BAuA), SITFLEX study on sitting behavior in the office and home office.

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