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6 Ways to Reduce Back Pain at Work


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When you spend most of your day sitting – working in an office set-up, you are likely familiar with back discomfort. Sitting behind a desk for eight hours per day can produce tension and stiffness, which can be very uncomfortable when working.

If your profession requires you to bend regularly or twist, you may be more prone to back discomfort. It is approximated that 15% to 20% of individuals have experienced back pain in a year, and around 50% to 80% encounter at least a single episode of back pain throughout their lifetime.

Back pain in the workplace may be avoided by improving your posture and implementing correct office ergonomics. If you do experience back pain, adopting a healthy lifestyle and raising your activity level will help. Consider these six methods for decreasing workplace back pain if you would like to manage or prevent back discomfort at work.

  1. Wear stable shoes

If you regularly stroll around your office, choose comfortable shoes rather than high heels. High heels can disrupt the alignment of your body and spine, causing your posture to suffer. When standing for an extended period of time, supportive and comfy shoes will decrease your back comfort.

  1. Sit-stand desks

The decision between a stand up desk vs converter is frequently influenced by what you want to achieve from utilizing the item. If all you want is a quick way to go between standing and sitting while working on your computer, a standing desk converter could be worth exploring.

Sit-stand desks can improve your workplace culture. These workstations allow you to stand or sit while working, keeping your muscles engaged. It also relieves muscle tension, particularly in the lower back. Employees can avoid back discomfort at work by using standing desks.

  1. Choose an ergonomic chair

Choosing an appropriate workplace chair can also help to promote optimal posture. The following are some features to consider while acquiring an ergonomic chair for your office:

  • Adjustable backrest
  • Adjustable height
  • Comfortable material
  • Adjustable armrests
  • Able to swivel
  • Lumbar support
  1. Practice proper movements

Back discomfort at work is frequently caused by twisting your body in an unnatural way or startling motions such as wrongfully lifting an item. However, you may avoid and lessen back pain by keeping excellent posture during all activities and movements. Use the following guidelines to practice good office movements:

  1. Practice good posture

While sitting over lengthy periods of time, it’s possible to unconsciously lean or slump. If not remedied promptly, bad posture may cause severe back pain and eventually lead to chronic back issues. Good posture minimizes the gravitational load on your spine, which leads to better comfort and a decreased risk of back pain.

  1. Take frequent short breaks

Long working hours at a desk require regular short breaks to just get up and be able to move about. Employees should ideally stretch their legs and back at least once an hour by going for a stroll and doing stretches. A one-minute stroll can be quite effective in avoiding back pain.


Back pain in the workplace can range from mild acute pain to severe persistent back pain that interferes with everyday activities. Even a little back discomfort might impair your ability to concentrate and function comfortably.

During a 40-hour workweek, working professionals utilize numerous screens, writing desks, computers, and gadgets. While back discomfort might appear apparently out of nowhere, you may be capable of recognizing typical back stresses by studying your daily routine. Paying attention to workplace equipment placement might help you to create a much-needed improvement for relief.

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