How To Keep Away Back Pain At Work

Get rid of back pain and keep Your Back Healthy at Work!!

Back pain is a growing problem for workers around the world.  Hours spent sitting at a desk in the office can eventually lead to at best discomfort, at worst severe back pain.

But it doesn’t need to be that way. Simple steps can help to alleviate back pain problems before they begin and ensure that you stay fit and healthy throughout your working life.



Keep Moving:   

This may sound difficult when your job involves sitting at a desk from 9 – 5, but humans are designed to move.  Keeping your body moving will help to keep your muscles strong.  You don’t have to do anything strenuous or time consuming, simply try:

  • Getting up and walking around once an hour – go and make your team a drink or visit the bathroom.
  • Stretching at your desk – run a Google search if you want specific exercises, but simply stretching and shaking out tension every now and again will help.
  • Leaving your desk for your lunch break.  Ideally get outside and have a walk in the fresh air, but even walking to the staff room can help to keep you supple.

 Stay Calm:   

Stiff backs can be linked to stressed out workers.  If you’re going through a difficult time at work – or if your job is hectic and demanding all the time – always try to relax after work.

Exercise will help you to release tension, sleep better at nightand has the added benefit of strengthening your muscles to ward off back pain.

Apply heat – heat packs, hot water bottles or warm baths or showers can help to soothe your nerves and will feel good on sore muscles.

Find a hobby that helps you to switch off – reading, cooking, golf – whatever helps you to relax and forget about work when you leave the office.

You might also find that you need ways to relax during the day.  You need to find a method that works for you, but many people recommend deep breathing, a few minutes of meditation or stretching.

Try to make a point of using your breaks to unwind and recharge your energy so you feel calmer and energised for the rest of the day.

Use The Right Equipment:   

Staying strong and supple is a great way to keep your back healthy, but if you suffer from prolonged chronic back pain you might need some extra help. You need to ensure that you use a chair that supports your back and allows you to keep a good posture while you are typing.

Back pain is an all-too-common problem, one that many of us will suffer from at some stage of our life.  But even if you can only follow one of the tips above, it should help you to keep your back healthy at work and your back pain away for a longer time.

 Share Your Experiences!!  

Have you ever experienced back pain resulting from working in an office?  Have you found an excellent way to keep healthy and manage your pain during working hours?  Do you have a simple stress-relieving trick that keeps you calm at work?

If you’ve got any other tips, share them in the comments below and help others to enjoy their time at the office.

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One comment on “How To Keep Away Back Pain At Work
  1. Ross says:

    Nice tips. I am getting some serious back pain at the moment and I honestly think that it is because my laptop is too low on the desk for me. I have to keep craning my neck to see it and my back is paying the consequences!
    Ross´s last post…..Garmin 110My Profile

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