Working In The Office Can Cause Back Pain: Here’s How To Deal With It

Statistics have shown that over 75% of adults have had back pain at one point or the other. Most times, back pain is caused when you put too much stress on your spine or there is incorrect loading on the spine which is a result of bad posture from sitting, carrying, lifting, standing, and bending over. Those can also add to the pressure on the spine with repetitive movements or twists around that region and can further up your chances of a muscle injury.

Irrespective of the type of pain whether it is dull, sharp, achy, or stabbing, back pains can cause you to lose concentration on your job. Unfortunately, this is something many professionals have to deal with as their job places a demand on their back. From construction workers to routine office workers, they all experience severe back pain. It is up to you to understand the cause of the back pain and research what can be done to prevent it.

General Causes of Back Pain

There are quite a number of things that could cause serious back pain at work. Some of which include:

• Force: When you lift or move heavy objects, you exert too much force on your back, which can cause injury.
• Repetition: Constant repetition of certain movements where you twist your back can cause damage to your back.
• Inactivity: People who work in offices are considered not active, but inactivity can also result in back pain, especially when you sit all day with a bad posture or inadequate back support.

About the back pain, here’s how you can get a hang of it.

1.   Do Away With Bad Posture

Your sitting and standing posture has a tremendous effect on how your back is going to feel throughout the day. If you’ve never paid attention to it, start doing so now. Keep your back straight as it would reduce your back pain.

When you’re sitting, place your head in an upright position looking straight rather than straining or leaning forward. Instead of being bent, you want your head and neck above the shoulders.

Let your feet rest on the floor rather than being in the air. If your chair doesn’t allow that, you should probably get a new chair or footrest to raise your feet on. Another posture to avoid is crossing your legs, as it can twist your spine and shoulders. It would stretch your muscles and cause you pain and discomfort.  Sitting with sciatica can be equally uncomfortable, it is only comfortable when you switch positions from time to time.

Posture during other work activities like lifting a box is very important. The best way to lift loads is to bend your knees towards the item before lifting it first with your legs. Grab the item close to you and bend your knees to put the item down.

2.    Improve Desk Ergonomics

How your chair, computer, phone, and other accessories are positioned has an effect on your back. Having to stretch, hunch, strain, or lean to perform your regular duties means you are likely to sprain your back muscles. Improving your desk ergonomics is basically you searching for the best chair for back support, a desk/table that meets your height, and easily accessible accessories. Don’t take these for granted if you care for your back.

You can apply some of these changes to your desk area:

• Set your monitor to about 2 to 3 inches above your eye level
• Place your mouse close to the keyboard, so you don’t need to reach far or twist
• Sit close to the table such that you’re just an arm’s length from your desk. This way, you can reach your keyboard and computer without having to strain
• Set your monitor to a convenient angle, so you can read without straining or struggling with glare 
• Use an ergonomic keyboard and mouse

3.   Leave Your Desk

Having good posture is great, but sitting at your desk for long periods can make you feel uncomfortable as well as stirring up discomfort in your back region.

If you work at an office, you are likely going to be required to sit over long periods, nonetheless, you should take some time to move about even if it’s for an hour or a few minutes. So as not to be perceived as being idle, you can go get a drink, head to the bathroom, or better still, take a trip to the copying/printing machine.  

Another excuse that can work might be heading over to a colleague’s office to ask a question about something related to work.

Watch the amount of time spent on activities that take you away from your desk throughout the day. You would have a mixture of work time where you are seated and walk time that gets you moving. If you’re attentive to your body, it will give you a nudge when it’s time to get up.

4.   Increase Your Intake of Calcium and Vitamin D

When your bones are strong it can help prevent osteoporosis which is a common cause of back pain later on, especially for women. So, how can you ensure your bones are strong? By consuming enough calcium and vitamin D. Foods with calcium you can take include: yogurt, leafy greens, milk, and vitamin supplements; while those with vitamin D include cheese, fatty fish,  beef liver, and egg yolks. If you’re considering taking supplements, ensure you consult your doctor first.

5.   Stretch

Little stretches, no matter how small, done throughout the day can release tension running through your back. This would help you feel more comfortable.

Stretching is nothing difficult or strenuous, you can start by rolling your shoulders forward and backward. Funny enough, you don’t have to stand, as it can be done while sitting down. It doesn’t disturb your work or draw attention. Shrugging your shoulders is efficient in easing the tension in your body.

You can do some more research on other ways to stretch conveniently.

Certainly, work must go on, but not at the expense of your health. Follow the steps listed here and read up on more to prevent back pains from ever disturbing you.