Prevent Back Pain at Work

Sitting in an office chair for lengthy periods might induce low back discomfort or aggravate an existing back condition. The fundamental reason for this is that sitting, whether in an office chair or in general, is a static posture that increases tension in the back, shoulders, arms, and legs, and can put a lot of pressure on the back muscles and spinal discs in particular.

Below are things to do in order for you to prevent back pain at work check it out:

Stay Active To Reduce Back Pain in the Office

No matter how comfortable one is in an office chair, prolonged static posture is not good for the back and is a common contributor to back problems and muscle strain.

To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement – such as walking to the water cooler or bathroom – will help.

A twenty-minute walk will help, even more, promote healthy blood flow that brings important nutrients to all the spinal structures.

In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort, relaxation, and ability to focus productively.

Pay close attention to your posture. 

When standing, make sure your weight is distributed evenly across your feet. Make sure you’re not slouching. Choose a chair that supports your lower back to help you maintain excellent posture when sitting. Adjust your chair’s height so that your feet are flat on the floor or a footrest, and your thighs are parallel to the ground. When sitting, take your wallet or cellphone out of your back pocket to relieve pressure on your buttocks and lower back.

Pay attention to your body.

If you must sit for an extended amount of time, switch positions frequently. To relieve tension, take a stroll and gently stretch your muscles regularly.

Sitting With Your Back Supported

Keep your back in a normal, slightly arched position when you’re seated. Make sure your chair provides adequate support for your lower back. Maintain a straight posture with your head and shoulders. To avoid having to lean forward, make sure your work area is at the right height.

If feasible, stand and stretch once an hour. Arch your back gently by placing your hands on your lower back.

For more information on how you can avoid back pain at work you may send us an email at

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