How To Avoid Back Pain While Sitting at the Office


If you are working in an office and spending most of the day sitting down, back pain is probably not a new tale to you. Sitting for long hours a day can result in stiffness and tension, which may cause back pain when you are working. Should your job require that you frequently bend or twist, you are at higher risk of developing back pain.

About 50-80% of people will experience back pain at least once in a lifetime. During a single year, 20% or more people (particularly adults) will suffer from back pain. Back pain can vary from intense, and abrupt pain that may be caused by jerking, or moving abruptly to a constant and mild ache that advances over time. 

Types of Back Pain

There are 2 different kinds of back pain. These include acute (short-term) or chronic (long-term) pain.

Acute back pain: This type of back pain would last for a few days, or weeks. It is normally caused by an accident, lifting a heavy load, or falling. Acute back pain often gets better on its own even without using medication.

Chronic back pain: This kind of pain can last for more than three months. They are less common compared to acute back pains. Most chronic pains can be treated without surgery.

Office Back Pains 

When you are working in a sedentary office job, you may develop lower back pain due to physical dormancy, wrong posture, or an inadequately constructed workspace. 

Your movements can also provoke existing back pain. Luckily, by modifying your workspace, and formulating healthy habits, you will be giving yourself back pain relief at work.

How To Reduce Office Back Pain

You can avoid back pain at work by establishing formal office ergonomics, and enhancing your posture. You can also prevent it by practicing safe movements.

However, if you develop back pain, you can increase your activity levels as well as create a healthier lifestyle to get some back pain relief. Moreover, if you want to manage or prevent back pain at the office, here are 3 simple steps that you can start with:

  1. Create An Ergonomic Workspace: When you work in an ergonomic workspace, you can reach everything you need without straining. Proper office ergonomics can also promote good posture by adjusting the height of chairs, desks, and your monitor.
  2. Practicing Good Posture: When you are sitting for long hours, it’s easy to start slouching or leaning without your knowledge. Over time, this bad posture can cause serious back problems that may lead to chronic back pain if not dealt with early. 

If you practice good posture, you will reduce the gravitational tension on your spine. This will enhance comfort, and minimize the risk of back pain. You can simply adjust your office chair, desk, and monitor for a more easy, and comfortable reach.

  1. Taking Frequent Short Breaks: When you are working for extended hours sitting behind a desk, it is important to take frequent short breaks. 

Ideally, you should stretch up your body at least once per hour. Walking for a short period of time can also be very beneficial when it comes to back pain prevention.

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