Nothing takes a toll on our bodies like sitting in an office for at least 8 hours. When we’re pushing deadlines, this turns into over 10 hours of sitting almost without moving. And that much sitting is detrimental to our bodies.
There are numerous downsides and consequences of sitting for long periods. And the number one is back pain. Most office workers often complain of back pain, which over time turns into chronic back pain.
However, as an office worker, you don’t have to suffer the consequences of sitting behind a desk for a prolonged time. There are numerous great ways to alleviate office back pain and, at the same time, increase your productivity at work.
If you’re interested in finding out how you can deal with office back pain, keep scrolling down.
- Create an ergonomic workspace
The easiest way to avoid office back pain is by creating an ergonomic workspace. This implies arranging your office furniture, your chair, desk, and things on it, in such a way, that you can prevent any potential injury, straining, or pain.
The desk you sit at should be the appropriate height so that you can comfortably use the keyboard. The chair should be positioned so that the monitor is approximately an arm’s length away, and your head and neck straight and shoulders relaxed.
An ergonomic and well-designed workspace also improves performance and productivity. Better posture, fewer repetitive motions, and fewer chances of injury result in better efficiency.
- Keep everything within arms reach
A part of an ergonomic workspace is keeping everything within arm’s reach. When you’re arranging your desk, make sure all you need is close to you, so you don’t have to strain your muscles reaching for anything.
In addition to keeping your keyboard, mouse, and phone close to you, you should also keep miscellaneous things such as pens, paper, tape, and so on within arm’s reach. This will allow you to work comfortably not having to worry about injuring your neck or back reaching for anything.
A comfortable workspace where everything you need is close also boosts productivity. You don’t have to interrupt what you’re working on to go looking for things.
- Invest in the right office chair
Inappropriate, uncomfortable office chairs are often the number one reason for back pain. So, you should also consider investing in an ergonomic work chair.
A good ergonomic office chair can help you with your posture and it can also make sitting for prolonged periods more comfortable. These chairs come with numerous features that allow you to adjust the chair according to your needs.
For example, on a good office chair, you can adjust the seat height and tilt, backrest tilt, armrests, and so on. An ergonomic chair also features lumbar support, a feature that also promotes good posture.
But that’s not all because this type of chair also boosts productivity and efficiency. A comfortable chair will make working much more comfortable as well.
- Practice good posture
But just having a good chair won’t do much good if you don’t make an effort to practice good posture. It’s not uncommon that after sitting for a longer period, we naturally start to slouch and lean. This, in turn, can lead to serious back pain and even chronic back pain if you don’t start working on correcting your posture.
You can practice good posture and in that way minimize the pressure on your spine alleviating and reducing back pain.
Some examples of how to practice good posture include keeping your back aligned against the back of your chair, keeping your head and neck directly above your shoulders, and laying your feet flat on the ground without crossing your legs when sitting in the chair.
- Take regular brakes and include micro-breaks
Sitting for over six hours a day can come with serious health risks that not only include back pain but also many other issues. To prevent that, you should take regular breaks.
And when you’re taking these regular longer breaks don’t just exchange one chair for another. Instead, try to make the most of these breaks by going for a short walk, stretching, meditating, eating healthy lunches and snacks from My Fitness Kitchn, and drinking plenty of water.
These types of breaks are also known as active breaks and they help you eliminate the stiffness in your muscles and they also boost productivity.
And even micro-breaks or small frequent movements can be very helpful. During these micro-breaks, you can just get up from your chair walk around for two minutes, or chat a bit with your colleagues and then return to work.
6. Stretch enough
Stretching in the office may seem ridiculous, but it’s really healthy. What’s more, some studies claim that stretching in an office can have amazing physical benefits. So, why not give it a try?
Start by figuring out which stretching exercises are the best. For example, you can consult with a yoga instructor or some other professional.
An instructor can help you with various stretching exercises that can loosen up tight muscles, increase flexibility and so much more. One of the most common ‘deskercises’ is arm stretches. Without getting up from your chair, you can stretch your arms, triceps, and the whole upper body.
7. Seek Medical Attention
If conventional methods prove ineffective in relieving your back pain, seeking medical advice is essential. The approach to treating back and/or leg pain is contingent upon various factors, including the pain’s duration, intensity, and diagnostic findings pinpointing its origin. Initially, your doctor may advocate conservative treatment options to alleviate your discomfort.
These may include periods of rest, application of heat or cold packs, appropriate medication, tailored physical therapy exercises, and in some cases, cortisone injections to alleviate inflammation and pain.
However, if these interventions fail to deliver sustained relief from your symptoms, your doctor may suggest exploring more advanced treatment options such as the Lateral Interspinous Fusion Therapy (LIFT) Procedure. This surgical technique aims to address underlying spinal conditions like spinal stenosis or degenerative disc disease by stabilizing the affected vertebrae and decompressing nerve structures.
By restoring spinal stability and reducing nerve compression, the LIFT Procedure can alleviate pain and improve overall functionality. You can learn about this in detail by visiting ASAPpaindocs.com.
That being said, it’s crucial to engage in open communication with your healthcare provider to assess the appropriateness of this procedure based on your individual circumstances and medical history.
Bottom Line
Working a nine-to-five desk job doesn’t mean that you have to endure constant back pain. Quite the contrary, you should always look for ways to alleviate the pain.
As you can see, all the above-mentioned tips can help you avoid or at least minimize back pain. It’s also great that, at the same time, all these tips can help you boost your productivity.