Introduction
Back pain at work can seriously ruin your day.
With less focus and more pain, getting your job done in peace isn’t an option. This can make your work life even more difficult than it should be. Luckily, it doesn’t have to be this way. Thanks to modern innovations, there are some simple tips and tricks to protect and reduce lumbar spine pain while working in an office.
Those working in sedentary office jobs tend to be more likely to suffer from a lack of lumbar support and back pain. If this sounds familiar to you, keep on reading. We’re here to help you find comfort while you work.
Scroll down to find our top lumbar protection tips.
About Sedentary Office Back Pain
Back pain won’t be a new feeling to those who spend their days sitting while working. Spending eight hours a day at the office can easily lead to tension, stiffness, pain, and discomfort at the minimum.
Did you know? If you also bend and frequently twist while working, you have a higher chance of developing back pain. Approximately 20% of adults will experience back pain in a single year.
But we don’t have to live and work like this. There are some ways to protect your lumbar spine while sitting down in the office. Find our top tips below.
Top Causes of Back Pain in the Office
Before we jump into the best solutions and ways to protect your back, we’ll quickly look at the common causes of sedentary back pain. Knowing the causes always takes you a step closer to the solution!
Common sedentary office back pain causes:
● Lack of good office chair
● Prolonged workweeks and overtime
● Poor posture
● Fatigue
● Stress on the spine (i.e., holding a phone to your ear)
● Poor workspace design
● Strained movements
● Sitting for extended amounts of time
● No stretching
● Lack of lumbar support
After reading that list, you might think, ‘that’s every aspect of office life in 2022!’ And you’re right. Unfortunately, offices are often set up without health and safety in mind.
It’s time for you to take control of your physical health! Scroll down for solutions to this problem.
How to Protect Your Back
Ready to optimise your office? Note these tips down to wash work office pain away.
Switch to an Ergonomic Office Chair
Let’s face it. An ergonomic office chair will change the way you work.
With a design made for the actual human body, adjustable functions, and high-quality materials, these office chairs are here to transform your back pain.
These chairs offer:
● Adjustable back and headrests
● Moveable armrests
● Lumbar support
● Comfortable and breathable materials
● Swivel functions
● & more
Lumbar support is paramount when sitting all day. Lower back support reduces back pain and tension by encouraging better posture while sitting. This is one of the leading factors for office back pain, and a simple chair swap can make a world of difference.
Don’t face more pain. Explore premium ergonomic office chairs now.
Adjust Your Office Furniture
If you want to completely re-work your office area, swap more than just your office chair. You can use many tricks in your workspace to promote healthier back habits, such as adjusting your desk or chair height.
Other options include adjusting your monitor height. It’s best to keep your monitor at eye level to prevent you from leaning forward or back. Additionally, you can also change your monitor’s size and brightness to reduce the need to lean in and squint at tiny text. The goal here is to remove any need for tilting your back.
Keep Belongings Within Arm’s Reach
This tip might sound slightly odd, but hear us out.
Keep all your work belongings within arm’s reach to avoid any unnecessary strain or leaning. This means you must move your telephone and pens closer to where you sit. No more bending over here! Just easy movements that keep your back relaxed at all times.
So, if you’re keeping your documents on the floor, it might be time to re-think their position.
Work On Your Posture
Finally, this isn’t office chair related, but it’s essential to work on your posture continually.
You’ll be less likely to experience back pain if you practise good posture. This includes good posture while standing and sitting throughout the day.
Top posture tips include:
● Keeping your neck and head aligned above your shoulders
● Position your back against your chair
● Place knees at a 90-degree angle
● Leave your feet flat on the floor - no leg crossing!
● Place your shoulders back
Keeping good posture may feel unnatural initially, but you’ll feel much better after a few days.
The Takeaway
Are you ready to finish back pain once and for all?
Make sure you follow our tips to protect your lumbar spine - especially if you’re working in a sedentary office role. Physical health shouldn’t come after your productivity!
Find more Flexispot UK blog content here, or shop for ergonomic chairs here.
