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How to Relieve and Stop
Work-Related Back Pain

4 ways to help you relieve back pain at your work place

Unfortunately, back pain has become something we often ignore and view as normal. More than 35% of lower back pain is attributed to occupation. One of the main reasons why people suffer from it today is the uncomfortable position of sitting at a computer for a prolonged time period.

Although back pain is not serious most of the time, it can be very painful and last up to six weeks. The longer it lasts, the more difficult it is to treat it. It’s entirely possible to relieve, stop and even prevent future back pain. Let’s see some of the ways to do that.

A business woman looking at computer screen, with a smile

Get a Good Chair

If you have any influence on choosing the office furniture, make sure that your office uses chairs with a good lumbar support that will allow your back to rest. The back of the chair should be slightly tilted, the seat height adjustable, and the chair must be perfectly stable (five legs in a star shape). Ideally, the back rest should be able to move independently of the seat. If, however, you are stuck with an office chair that does not provide you with the chance to rest your back, you can improvise and get a lumbar support cushion.

An office worker, man, sitting in a work chair, feeling back pain

The Right Seating Posture

No chair in the world will help you if your posture is bad. When sitting in front of your computer, it’s important to adjust your chair height so that you keep your wrists and forearms straight when placed on the keyboard. Crossing your legs is out of the question, and your feet should either be flat on the floor or placed on a footrest. The screen should be directly in front of you and your head and neck aligned with your shoulders. Placing the mouse as close as possible can prevent both back and wrist pain. If your work requires you to spend a lot of time on the phone, switch your handset for a headset.

A woman office worker stretching her hands behind her head

Take Breaks

Sitting in the same position for long time periods puts a lot of pressure on your spine and it’s considered to be one of the most common causes of back pain. Strained neck and shoulders can also come as a result. Since human bodies are designed to move, it’s important to split the prolonged sitting sessions with frequent short breaks. This way, you will give your muscles time to relax, and prevent stiffness and tension in your back. If you don’t have too many opportunities to take a break and a short walk at your job, try to change your posture, from time to time, and get up and sit down every hour or so. Prolonged sitting while working intensely can also cause work stress.

A male office worker feeling pain in his lower back

Take Care of Your Back outside the Office, Too

Your back pain is not limited by your working hours, so why should your attempts to get rid of it be reduced to 9 to 5 timeframe? The natural stimuli for most of the back pains are movement and exercise. Exercising reduces the stiffness of the back, by stretching and strengthening the muscles and keeping ligaments flexible. Simple exercises like walking or alternative ones like yoga can be helpful, but it is also important to strengthen your back by using lower back workout equipment, since it is difficult to achieve the same effect with regular workouts on a mat. You should also strengthen your core muscles, because they can improve your posture naturally. Other things that are helpful for relieving back pain are massages, acupressure, heating pads and cold packs, sleeping in a comfortable position, meditation, etc.

A female office worker feels pain at the back of her neck

The longer you ignore your back pain, the greater are the chances for it to become a really serious problem which can even require medical help. So, instead of suffering in silence, do your best to ease and stop it, while it is still in its early phase.

All above images courtesy of Creative Commons

Diana Smith

Author bio:

Diana Smith is a full time mom of two beautiful girls and a passionate writer. In her free time she enjoys writing interesting and informative posts on women's health and fitness related themes.

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