Got a Bad Back? Improve Ergonomics in the Office and Prevent Back Pain

Back pain can be caused by many things, especially if you spend a lot of time sitting in an office. Here are 5 easy tips for reducing back pain.

Working all day in front of the computer might eventually lead you to develop neck and back pain if you are not practicing the right sitting position. It may be easy for you to overlook this fact when you are busy doing work but you will start to notice the pain eventually.

Over time, it may develop into chronic pain, which will manifest on a regular basis.

Is your back pain caused by bad posture?

woman in office with neck pain

Back pain can be caused by many things, but you can tell if yours is caused by poor posture because it will feel especially worse on days when you are hunched over your table. This pain may manifest during long work hours, but may not be that much during the weekends, when you have enough time to lie around and rest.

During office hours, you can feel the back pain beginning in the neck area, gradually moving down to the back area, and the pain may intensify when you try to stand up or sit down or change positions. The back pain may also manifest itself during the night, where you will feel dull throbbing pain while lying down.

How can you reduce back pain?

business woman with pain in leg

So, how can you reduce this or banish it altogether? Here are some tips on how to improve ergonomics in the workplace, starting with office posture.

  1. Move around! This may be difficult to do if you’re in the middle of a busy workday, but you have to stand up and try to take a walk around the office to ease the pressure on your tired back muscles. You will know when certain muscle groups in the body are exhausted when you begin to slump or slouch over the desk. If you can’t get up and walk around the office, try switching positions often.
  2. Keep your back straight. This is a challenge if you begin to feel tired or if you are so used to having the wrong posture. When sitting on your chair, sit up straight and keep your hips, shoulders and ears at the same level in a vertical line. Switch positions without losing the straightness of your back. Keep your feet flat on the floor.
  3. Good posture and ergonomics must be observed even when moving. Be aware of your posture when you lift up heavy materials, talk on the phone, type or even read documents. Improper posture may cause you to have back and neck pain.
  4. Have everything within reach. Spend a little time in the morning by arranging your workplace to keep everything easily within reach. It will decrease your chances of developing back and neck injuries by positioning your office chair, keyboard, screen and other materials each morning. Creating ergonomic physical work environment is essential for your wellbeing.
  5. Avoid wearing the wrong type of footwear. While heels may make you look like you have the legs of a supermodel, it will change the body’s alignment due to its influence of the center of gravity, which may be a cause for you to develop back and neck pain. Try using flat shoes instead, or if your office does not allow so, try lower-heeled shoes.

There are also several exercises recommended for those who suffer from back pain. These exercises include low-impact exercises such as swimming, jogging, brisk walking, bicycling and even aerobics in order for you to stay in optimum shape.

Strengthening exercises, such as lifting weights, that are aimed on certain muscle groups of the body are essential to keep your muscles from degrading and keep your muscle groups strong. Be sure to check with an expert in order for you to determine the perfect type of exercise for your body and your condition.

About the author

Justine R

On an eternal quest for happiness, Justine tries to lead a positive lifestyle by giving back to the universe and following natural approaches to parenting, health, food and beauty. When she's not on the beach, she keeps herself fit (and sane) by running and doing yoga.

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