How to Prevent Back Pain in the Office

August 25th, 2018 | in Physiotherapy for Back Pain


Poor posture tends to be fairly prevalent in the workplace – especially with those who are working in an office environment. Daily activities such as sitting in an office chair, working on a computer, or talking on a phone can create or exacerbate problems with back pain. Establishing proper ergonomics within your work space is incredibly important to prevent back problems from taking over your work day.

How Posture Can Help with Pain

Poor posture easily becomes second nature in the work place, and can cause aggravation of back and neck pain, and can eventually damage spinal structures if not dealt with. Luckily, the main factors that affect posture are within your control and can be changed. To help yourself with back and neck pain caused by poor ergonomics, there are several tips to follow:

  • Identify if your back pain becomes worse at certain times of day or week – this will help you to decide whether or not certain activities are causing your pain.
  • Determine where the pain is located and how it travels through the body – does it start in the neck and move downwards? Does the pain go away after switching positions?
  • Decide whether or not the pain worsened or began alongside any other changes, such as a change in job or a new office chair.

Good Posture Habits for Alleviating Pain

To help your body feel better, follow correct ergonomic tips:

  • Keep your body in alignment while standing or in an office chair. Distribute body weight evenly front to back and side to side;
  • Try investing in an ergonomic chair that suits your body. Some people find that a balance ball can help with a naturally balanced body posture;
  • Be hyper aware of being in an unbalanced posture such as sitting prolonged with crossed legs, leaning to one side, or hunching the back;
  • Change positions frequently – take breaks from sitting to walk around the office or stretch your body.

If you are experiencing back pain caused by poor ergonomics, try the above tips to help to alleviate the pain and prevent future pains from taking over your work day.

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