Back Pain

How to Reduce Back Pain While Working at the Office

When you spend most of your weekdays sitting in front of your desk, it’s not unlikely to develop back problems. However, many professions require their employees to work hours in front of their computers. And it is simply unavoidable. 

However, that doesn’t mean you have no choice but to deal with the back pain as a result of your work. There are still quite a few small lifestyle changes you can make to hopefully reduce work-related back pain.

Create an Ergonomic Workspace

First of all, you have to create an ergonomic workspace for yourself. This includes getting the right desk and chair for your body. You don’t want to use the furniture that others have used before. You want something that is made for your body specifically.

You can use a piece of paper and take some measurements of your body. You can then use it as a guide for finding the furniture that would be best for you. These measurements include your shoulder width, arm length, etc.

An ergonomic chair with an adjustable seat mechanism is a must. It allows you to change your seat height and depth, so your thighs are at a 90-degree angle to your calves. The chair must also have an adjustable armrest.

You can also buy an office desk with a built-in monitor mount. This item can save you the hassle of trying to figure out how you can position your monitor in the right place.

Wear Comfortable Shoes

When you’re at work, you don’t have much choice as to what shoes you can wear. But, you can at least ensure that your shoes are comfortable.

Wear supportive, cushioned shoes that can absorb the force of pressure on your feet. Make sure they have a lower heel. While high heels may look good, they’re not actually that conducive to your health.

You might also want to ask your doctor about whether you need to get an orthotic to reduce the stress on your feet.

Don’t Let Your Body Sit Still for Too Long

People who spend hours sitting in the same position don’t actually do their bodies any favors. Even if they use a high-quality ergonomic chair, that doesn’t mean that they’re not causing some damage to their back.

To prevent this, you have to get up every once in a while. You can do this by taking a 10-minute walk around the office after every two hours of work. That way, you help your body stay toned and prevent back stiffness.

Another option would be to use a standing desk instead of a sitting desk. This way, you still get to work in an ergonomic manner, but you also get to walk around more often.

Final Thoughts

Whether you have to work in the office or not, it’s important for you to take care of your back. Your back is a source of support for your entire body, after all. If it’s not taken care of, your back pain could lead you to serious physical problems. So, make sure that your desk is ergonomic, and your workstation is comfortable. That way, you still get to do your job, but you don’t have to worry about your back.

Relieve back pain with the help of Rhythmic Health.  Our mission is to help people solve their health challenges and then lead ever more fulfilling lives. We believe (and science agrees) that many health challenges can be solved with relatively small changes to daily life. We think of it as “finding your healthy rhythm.” Sign up for our newsletter now to get more helpful tips to live a healthier life!

Related Articles: