How to Avoid Back Pain at Work

Did you know that four in five women will suffer from terrible back pain in their lifetimes? The fact that most of us are sat at a computer desk for at least six hours every day isn’t helping the problem. There’s no way to avoid it; we all need to work and there’s no way we can work without sitting at a desk these days. But, there are some things you can do to make sure you look after your back and avoid being in pain.


Keep Your Head Up

If you stop to think about it during your day, you may catch yourself slouching to look at your computer screen. If your head is bowed down and your neck is curved, your back will follow. When you’re sat in this position, you’re in danger of headaches, neck ache and back ache. Your computer should be raised to eye level, so you’re able to keep your head upright and straight at all times. If you need to bend your neck to work, it’s time you raised the height of your computer.


A Good Chair

There’s nothing worse than having to spend hours every day in an uncomfortable chair. It won’t just be your butt and legs that suffer. If you can’t sit in a comfortable position, it’s unlikely you’ll be able to straighten your back. If you’re suffering from pain because of a bad desk chair, you’ll need to do two things. The first is to see a chiropractor and the second is to tell your boss you need a new chair. Your productivity will be more important than the price of the chair.




When you’re engrossed in your work, it’s easy to lose track of time. However, it’s important that you get up every so often just to stretch your legs. Walking around the office will make sure your back muscles get used and stretched. If they’re not used, it’s not difficult to understand how they could seize up and cause pain. Use your breaks to get outside and go for a walk. Even if it’s just around the block for minutes, it will do you the world of good.


Lift Correctly

There will always be times when lifting something heavy is part of the job description, even if you do work in an office. You may be moving furniture or carrying boxes full of paperwork, but the you must always lift anything heavy in the correct way. Bend your knees before lifting and get someone to help if you think the weight may be too much for you. Here’s how to lift to ensure you avoid back pain.


Your Feet

When you’re sat down, your feet should be flat on the floor. If you’re unable to do that, you may need to adjust the height of your chair. You should also be sat within reach of your desk. If you have to stretch to reach the keyboard, move a little closer to your computer. Imagine your breath travelling from your neck to your toes; it should have clear lines all the way down.


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1 Comment

  1. These days some experts are seen saying, work can cause back pain. But only some specific types of works can cause body pain such as lifting heavy products in factories. Such type of works definitely give you back pain. That’s why those workers should consider chiropractic therapy once every week.