Back pain can range from a sharp, stabbing pain when you twist or move quickly to a dull, constant pain that builds up over time. Back pain can be short-term, like for a few weeks, or long-term, like for at least a year. Lower back pain that isn’t very bad lasts four to twelve weeks. Lower back pain usually goes away on its own and is only temporary if you take care of it properly.

Lower back pain can be caused by not moving around enough, bad posture, or an unsuitable workstation at a desk job. Also, the way you drive can make your back pain worse. You can reduce back pain at work by changing your environment and developing healthy habits.

Most of the time, the following things cause back pain at work:

Even if your back pain seems to come out of nowhere, looking at how you spend your days may help you figure out what’s causing it. If you pay attention to where things are in the office, you can easily make a much-needed change. If your setup is messy or inefficient, things like how you place your head and shoulders can make your back pain worse. Your head weighs about 12 pounds, so it takes a lot of muscle power to hold it up.

One of the most common reasons people have back pain at work is how they stand. A person may slouch, slide forward in their chair, or lean toward their computer during a workday. Also, when workers are tired, they might stand or sit in a way that seems too relaxed. These poses stress your spinal discs and stretch the ligaments around your spine. Long-term phone use between the ear and shoulder might also cause spinal strain.

How can back pain at work be helped?

You can avoid back pain at work by ensuring your office is set up well and improving your posture. Using safe ways to move can stop back discomfort from happening. If back pain bothers you, getting more exercise and living a healthier life can help. Consider these tips for reducing back pain at work if you want to avoid or deal with back pain at work.

Make your place of work more pleasant:

In an office that is set up well, employees can find what they need quickly. Good office ergonomics includes adjusting the heights of desks, seats, and monitors. This helps people keep good posture. Here are some tips for making a workspace that is good for your health:

Put pencils, tape, and your phone within arm’s reach, so you don’t have to reach for them. Keep your keyboard and computer mouse close to you at all times. Make sure you don’t have to bend or stretch to get something if you need to.
Adjust the height of your display so that the top is level with your eyes. It would be beneficial if you could see what you use the most without stopping forward or bending your head. Your eyes should naturally go to that part of the screen.
If your computer screen isn’t bright enough, you’re more likely to lean toward it. Adjust your screen’s resolution and brightness. If you have to squint to read something, make the font bigger so you can read with good posture.

The right way to practice:

Accidental body twists or improper lifting techniques are common causes of work-related back pain. You can avoid or lessen back pain, though, if you keep good posture while moving and doing things. Use the following tips to move around the workplace in the right way:

Keep your back straight and your chin up as you move around the office. After sitting at a desk, stand up straight to stretch your back.
Use a hands-free device like a headset or loudspeaker instead of tilting your head to hold your phone over your shoulder. If you can’t use a hands-free phone, switch from your right to left during long phone calls.

Take short breaks often:

When sitting at a desk for long periods, getting up and moving around often and quickly is essential. Employees should walk around or do exercises at least once an hour to stretch their backs and legs. Even a short walk of one minute can help a lot with back pain. If you can’t take breaks often, try stretching thrice daily. Dynamic stretches can even be done as you walk around your office.

You might find it helpful to add other ways to relax in your workplace. Do the proper breathing exercises to stretch out your spine. Mind and body tension can also be relieved by doing yoga and a back massage. Please contact us if you require any additional information about Back massage.

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