How Office Workers Can Prevent Back Pain

The office is a place where we spend most of our time, and it’s also the environment in which many people experience back pain. This can be due to sitting at a desk for prolonged periods of time or having improper posture while typing on a computer. If you want to avoid office back pain, then there are several things that office workers should do to prevent this from happening. In this blog post, we will discuss how office workers can prevent back pain. Additionally, we’ll discuss how we can help you if you’re already experiencing it. 

Why Office Workers are at Risk for Back Pain

Studies have shown that poor workstation ergonomics has been shown to significantly contribute to the development of low back pain. Various psychosocial problems, such as high stress, low job satisfaction, low social support and effort-reward imbalance also contributed to an increased occurrence of low back pain. 

Office workers who sit at a computer for long periods of time are prone to poor postural positions and static sitting posture. Because workstation ergonomics is an important aspect of preventing back pain, it is important to note what common problems can contribute to this. While the amount of time spent sitting or standing is a factor, other problems can come from poor workstation positioning and posture.

Factors That Contribute to Back Pain

1) Static Posture

One of the main problems with office work is having to remain in static postures for long periods of time. This can often come from having to sit at a computer all day, which requires office workers to maintain the same posture while typing on their computers. Because of this, it is important for office workers to take microbreaks during the workday in order to change postures and prevent long periods of static sitting or standing.

2) Poor Workstation Positioning

Office workers should have their workstations set up so that they can maintain good posture. When sitting at a computer, it is important to have the monitor set up so that office workers can avoid having to crane their necks or hunch over the keyboard. This means both the monitor and keyboard should be at eye level. 

3) Long Work Hours

Office workers who work long hours often have a higher risk of developing back pain due to their poor working conditions. This means that there may be an increased amount of sitting and standing while at work, and even having to wake up early to commute to work. A study consisting of 1,600 office workers shows that employees who work over nine hours per day have a higher risk of developing back pain or disc degeneration compared to those who only worked eight hours per day.

4) Obesity

There is a clear relationship between obesity and an increased risk of low back pain among office workers. In a study consisting of 8,000 office workers, it was found that obese women have a greater risk of developing back pain while at work. This can be attributed to the fact that obesity causes increased stress on the disc and vertebrae throughout the spine because of weight-bearing issues.

How Office Workers Can Protect Themselves from Back Pain

In order to avoid having to experience back pain, there are several things that office workers should do. First, you can prevent their back from being sore simply by changing positions at work and taking breaks throughout the day. Here are some tips on how you can protect yourself from experiencing low back pain:

• Change your posture – When standing, balance your weight evenly on your feet. Don’t slouch. To promote good posture when sitting, choose a chair that supports your lower back. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. 
• Adjust the computer screen – In order for office workers to avoid having to crane their necks or hunch over a computer, they should adjust their monitor and keyboard accordingly. The monitor should be placed directly in-front of them at eye level so that they don’t have to look down while typing on their keyboard.
• Take breaks – To reduce stress throughout the body and prevent muscles from tightening up, it is important for office workers to take small breaks and stretch throughout the workday.
• Stay active – Office workers who stay active and exercise regularly have a lower risk of developing back pain than those who don’t.

Make an Appointment with Texas Spine and Sports Therapy Center

If you’re an office worker who is already experiencing back pain, we encourage you to learn what Texas Spine and Sports Therapy Center can do for you right here in Austin, Texas.  Our team of professionals can provide you with extensive care and attention to help get your back feeling better in no time! Contact us today to schedule your appointment.