What helps against back pain for desk workers?

Back pain is one of the most common reasons for being unable to work. To prevent them from occurring in the first place, some precautions can be taken.

Common causes of back pain at work

Many workers know full well that they are likely to experience back pain again after a long day at work. Poor posture or sitting for long periods of time can ensure that the discomfort lasts for a long time. But it is not only poor posture that can be responsible for the discomfort. Those who move little during their working hours can suffer from muscle tension and pain. Furthermore, incorrect carrying or lifting is a cause of back complaints.

In addition, stress and deadline pressure can lead to back pain. Psychological stresses such as anxiety or conflicts also often cause the body to react with pain in the back. Precautionary measures should be taken to prevent a vicious circle of physical and psychological strain. Setting up an ergonomic workstation is the first step to breaking this vicious circle.

Setting up an ergonomic workstation

To ensure that frequent sitting isn’t quite so taxing on the body, a few things should be considered. First of all, the sitting position is important. The chair should be adjusted so that the feet can rest flat on the floor. The knees should ideally be at a 90-degree angle. If the chair does not have an integrated back support, the additional back support can be used. The table height must be adjusted to suit the employee. Phone calls can be made while standing and provide a good opportunity for movement.

The position of the computer screen is optimal when it is at eye level. To reduce stress on the body, an ergonomic mouse and keyboard may be useful. The body can also be relieved by a standing desk. This is an alternative to the traditional desk and makes it possible to work while standing. The strain on the back and neck is reduced. Alternating between sitting and standing can also make sense.

Preventing or combating back pain

It can definitely help to exercise regularly. Back pain, for example, can be reduced by regular yoga exercises. This improves mobility and flexibility. Swimming is also a good way to gently stretch and strengthen the back. This does not put pressure on the spine. Walking or hiking are also good ways to prevent back pain from developing.

Movement breaks can be introduced during working hours. These are important so that the back is relieved. Sagging shoulders and neck should be prevented. The same applies to protruding the neck. Various office materials can be stored in a place in the office that automatically requires standing up. Stretching exercises can also be incorporated into regular breaks. Basically, every opportunity to move should be taken.

Even going to the boss or colleagues should be preferred over email. The lunch break should not be spent sitting down. A short walk in the fresh air brings new oxygen and is also good for the back. A jog with colleagues can also be a lot of fun. In many cities, fitness studios are located right nearby. These can be visited after work or during a break.

Instead of always taking the car and parking directly at the workplace, parking spaces further away can be used. Those who live close to the workplace can also walk there sometimes. Instead of using the elevator, climbing stairs can also be a good alternative. It prevents back problems and burns calories at the same time.