Workplace Back Pain Relief Methods
How to Deal with Back Pain at Work
If you work in an office and spend most of your day sitting, back pain is likely. Sitting at a desk eight hours a day can cause stiffness and tension, making working very uncomfortable.
You may be more prone to back pain if your job requires you to twist or bend frequently.
Back pain affects between 50 and 80 percent of people at some point in their lives, with approximately 20 percent of adults experiencing back pain in a single year.
Back pain can be avoided in the workplace by implementing proper office ergonomics and improving your posture. Safe movements can also help to keep back pain at bay in the first place. If you do experience back pain, increasing your activity level and adopting a healthier lifestyle can be beneficial.
We usually sit with our hip flexors contracted, a forward head posture, rounded shoulders, and tense low back muscles. A variety of exercises, postural awareness, and ergonomic changes can be implemented to prevent, manage, and improve pain from sitting.
To begin, one must become aware of how they are seated. Maintain a straight back and your head in line with your shoulders. People frequently slouch, which can contribute to headaches. It is also important not to cross your legs or sit on a wallet. This can cause one hip to be higher than the other over time, putting pressure on the lower back nerves and causing pain.
Consult your chiropractor or healthcare provider before beginning any new exercises or stretches. Getting a standing desk or sitting on an exercise ball can be beneficial if your office space allows it. Take walks during breaks, go outside every 30 minutes, and breathe deeply.
Keep in mind that our bodies are designed to move. A healthy spine leads to a healthy life. Get up, move your body, go to the chiropractor, enjoy some sunshine, and then conquer the day!
If you want to prevent or manage back pain at work, consider these six tips for reducing office back pain.
1. Create an Ergonomic Workspace
Employees in an ergonomic workplace can easily reach everything they need. Proper office ergonomics promotes good posture by adjusting the height of desks, chairs, and monitors. Here are some suggestions for designing an ergonomic workspace:
Instead of straining to reach pens, tape, or your phone, keep everything you frequently use within arm's reach. Maintain a strong connection between your computer mouse and keyboard. Examine your ability to reach everything without leaning or stretching.
Raise or lower your monitor's height so that the top of the screen is at eye level. Your gaze should naturally fall on the area of your screen that you look at the most, so you don't have to tilt your head or lean forward.
Adjust monitor brightness and size: If the brightness of your computer screen is too low, you are more likely to lean towards it. If you have to squint to read something, consider changing the font size. This will allow you to read comfortably while maintaining good posture.
Adjust the height of your desk or chair to ensure that you are not leaning forward or straining upwards and that your work surfaces are at a comfortable height for you. If your chair and desk are at the proper height, your elbows should form a 75 to 90-degree angle when your hands are on the surface of your desk, and you are sitting up straight.
2. Choose the Right Office Chair
Choosing the right office chair can also help to promote good posture. Some features to look for in an ergonomic office chair include:
Adjustable height: Choose a desk chair with adjustable height so that your elbows are at a comfortable angle with the desk.
If your desk chair has a deep enough seat, there should be 2 to 4 inches between your calves and the front of the chair when you sit with your back against the backrest. Choose an office chair with a suitable seat depth or one with an adjustable backrest.
Adjustable armrests: The armrests on your desk chair should lift your shoulders slightly to relieve strain on your upper back. You will be less prone to slouching if your armrests are properly adjusted.
Lumbar support: Choose a chair that supports your lower back. Lumbar support encourages proper back curvature, lowering tension and pressure. If your office chair lacks lower back support, consider using a small pillow behind your back to improve your posture.
Seat material that is soft and padded: A good office chair will have a soft and padded seat material that is comfortable to sit in all day.
Swivel: To avoid twisting your torso, choose a chair that swivels if you need to rotate or turn frequently. You'll be able to rotate while keeping a good posture.
3. Maintain Proper Posture
When sitting for long periods, it is easy to slouch or lean unconsciously. Poor posture, if not corrected promptly, can cause severe back pain and eventually lead to chronic back problems. Good posture reduces the gravitational pressure on your spine, which leads to increased comfort and a lower risk of back pain. Here are some tips for sitting correctly:
Keep your head and neck straight, directly above your shoulders.
Maintain a firm grip on your chair's backrest.
Maintain a square face to your computer screen and a straight back.
You can keep your upper arms parallel to your spine by bringing your chair closer to your desk.
Keep your feet flat on the ground and avoid crossing your legs.
Maintain a 90-degree angle with your knees and use a footrest if necessary.
When adjusting your posture, keep your body relaxed. A stiff posture can aggravate your neck and back pain if you already have office back pain.
4. Correct Movements Must Be Practiced
Back pain at work is frequently caused by jarring movements such as lifting something incorrectly or twisting your body awkwardly. However, by maintaining good posture during all movements and activities, you can prevent and reduce back pain.
To practice proper office movements, follow the guidelines below:
Lift from the knees: While many office jobs do not require heavy lifting, if you must lift a case of printer paper or a box of files, practice proper lifting techniques. Bend your knees and keep the object close to your stomach while lifting. Maintain a straight back and avoid twisting your torso when lifting. Enlist the help of a coworker if an object is too heavy to lift.
Maintain good posture by keeping your shoulders back and your chin up while walking around the office. Stand tall after sitting at your desk to stretch your back.
Rather than tilting your head to hold your phone on your shoulder, consider using a hands-free device, such as a headset or speakerphone. During long phone calls, switch between your right and left side if you don't have a hands-free phone.
Keep your movements relaxed: It can be challenging to move naturally if you have back pain. However, moving in a relaxed manner can help relieve back pain unless you have a fracture or a more serious back problem. Reduced range of motion and flexibility can result in increased back pain and stiffness. Over time, this cycle has the potential to transform acute back pain into chronic back pain.
5. Take frequent short breaks
Working at a desk for long periods of time necessitates frequent short breaks to get up and move around. Employees should stretch their back and legs at least once an hour, preferably by going for a walk and performing stretches. A one-minute walk can help significantly prevent back pain. Stretch at least three times per day if frequent breaks are not possible. You can even move around your office while performing dynamic stretches.
Other forms of relaxation that you can incorporate into your workday can be highly beneficial. Breathing correctly can help you lengthen your spine. Yoga can also aid in the reduction of stress and physical tension.
6. Put on Sturdy Shoes
Wear comfortable shoes rather than high heels if you frequently walk around your office. High-heeled shoes can throw your spine and body out of alignment, causing your posture to suffer. Supportive and comfortable shoes will improve your back comfort when standing for an extended period of time. Put a padded floor mat beneath your workstation if you stand on a hard surface. High heels can alter your sitting posture by changing the angle of your knees, even if you sit most of the day. Always wear low-heeled shoes that promote good posture.
To combat back pain, make an appointment with Aim Sports Medicine.
We are ready to support you during your healing journey.
Contact Aim
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