How to Minimize Back Pain at Work

In your free time, you can focus on minimizing your back pain via various practices. If you work for a living, your job requirements may not prove ideal for accommodating pain issues, but there are still ways to minimize back pain at work.

In certain occupations, you can spend much of the day at a standing desk. That actually minimizes back pain if the person can walk around frequently, but is not an option available to most people.

Keep Moving

For back pain sufferers, movement is crucial. Do not sit for long periods. Get up and walk around the office every 20 minutes or so. Even while sitting at a desk, change positions frequently.  Perform the occasional stretch and/or shoulder roll.

Keep the feet planted firmly on the floor the majority of the time. That does not mean putting pressure on the feet, but the placement eases knee and ankle tension contributing to back pain.

Pay Attention to Posture

Whether standing, walking or sitting, pay attention to posture. Better posture helps keep back pain in check. Avoid slouching, and do not lean in toward a computer screen.

Always keep your head up when working on the computer. Cross your legs as seldom as possible, as this position makes it hard to keep the shoulders and back straight.

Find The Right Chair

Employees often have no choice when it comes to their office chairs. While using an ergonomic chair for work is optimal, it is not always possible. Tell the boss or supervisor that you suffer from back pain. Since back pain is so common, you may find they are willing to make some accommodations.

Even standard office chairs can minimize back pain when set up correctly. Make sure to set up the chair so that it is the correct height for your size and your workstation. Use a cushion to support the lower back to lessen any strain. The chair should include armrests, which help maintain good posture and relieves stress on the spine.

When sitting in the chair, close your eyes and then open them. If you are not looking directly at the middle of your computer screen, adjust the screen and keep conducting the eye test until it is correct.

If your office allows it, replace your chair with an exercise ball. Even if you cannot use an exercise ball in a formal office setting, use one at home if doing remote work.

Phone Etiquette

Do not cradle the phone, either on or off the job. Putting the neck in this position exacerbates pain in the upper back and shoulder. Use a headset instead, or a speakerphone if that is permissible.

Contact a Back Pain Doctor

If you are suffering from back pain, call a doctor today and make an appointment for an evaluation.