10 Tips on How to Combat Back Pain At Work


For those of us who have very intense work schedules, there is no doubt that there are very few conditions that are as annoying as having back pain at work. Not only does it heavily compromise your efficiency and focus to get the job done, it can also make your 8 hours of work feel like an eternity.


Luckily, there are some very effective methods you can utilize to make your back pain at work more bearable. Let’s go into the details with this guide on how to combat back pain at work.

1.  Make Your Chair Work Best For Your Spine

First of all, you should not be the one to adjust to your chair, you should make your chair adjust to you. That is, you should adjust your chair in a way that it provides support for the natural curve of your spine. Getting lumbar support is very important because the reason why you get back pain in the first place is that your spine is contorted in a way that is unnatural to it.

2.  Find the Best Height For Your Chair

The height of your chair can also have a very big impact on the level of comfort that you will be experiencing from it. It should be at a height where you can keep your feet flat and your knees at a 90 degree angle. That is, you should not have to bend your knees forward because the seat is too low, and you should not have to dangle your feet a little bit because the height of the chair is too high.

3.  Keep Your Arms At a 90 Degree Angle

One of the main reasons why your upper back could feel strain is if your shoulders are held too high. This simulates a lifting motion for the muscles of the upper back and your back will feel strain if this is something that you sustain for extended periods of time. Try keeping your arms at a 90 degree angle so that you can alleviate some of the pressure from your upper back.


4.  Stand Up And Move Around

Sitting down on your chair for the full duration of your workday or not taking the time to get up and move around is a very bad idea because your spine will feel pressure when you do not stand up at least every once in a while. Make sure to have micro breaks once or twice every hour. Making use of a standing desk is also becoming a popular solution to this.

5.  Use a Memory Foam Seat Cushion

This is perhaps the best way for you to continuously add comfort and alleviate pressure from your back when you are working at home. Not only does memory foam shape itself to fit the natural curvature of your back, but it has body temperature control properties as well.

6.  It All Starts With A Good Night’s Sleep

Oftentimes, the best way to make sure that your back is nice, comfortable, and healthy throughout your work day is simply by giving it the rest that it deserves the night prior. As often as you can, try to sleep on your back and keep your head at an angle that is not too elevated. Your back will thank you for it the next day!

7.  Use Medication Sparingly

Of course, making use of medication is also an effective way to alleviate back pain but this is something that you have to do sparingly. You do not want to be over reliant on pills.

8.  Lift Things Properly

If your job requires you to lift objects, make sure that you use proper lifting techniques so that you do not put unnecessary strain to your lower back. Get close to the object, bend your knees, and try to tighten your abdominal muscles as you lift.


9. Try Tox Mix Things Up When Doing Repetitive Tasks

When you are doing repetitive tasks, such as writing, coding, or creating reports all day it is a good idea to mix up your setting a little bit so you do not have to constantly sit down to do it. You can try doing the task while standing up if your work station permits it.

10. Always Pay Attention To Your Body

Finally, never underestimate the power of listening to your body. More than any other method, this is the ultimate way to make sure that you do not overwork yourself. Only you know what is going on with your body, so do not make it go through something it may not be prepared for.

This has been a comprehensive guide for you to effectively combat back pain at work. Keep these tips in mind during your next work session and be pain-free throughout your work day!

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