Minimising Work-Related Back Pain

Persistent back pain is often work-related and could be a result of prolonged hours sitting in front of the computer. Sometimes it can cause additional discomfort when the pain manifests and travel up to the neck. If left unattended, work-related back pain could take a toll on your standard of living and cause mental and physical implications.

Consider the following tips to help you minimise work-related back pain.

1. Lumbar support chair

As most office workers are seated for over 8 hours, a suitable chair is essential in preventing the occurrence of back pain. Pair your office chair with a back cushion or pillow that provides good lumbar support and allows for adjustments that would promote proper posture. People tend to slouch forward when sitting in unsupported chairs and this can cause rounding of the lower back. The spine’s natural curvature is disrupted, leading to chronic low back pain.

2. Correct height

Many desk workers either sit too far away from or too close to their desks. Ideally, you’d want your torso to be an arm’s length away from the monitor. Also, the top of your monitor should be around 2 to 3 inches above eye level, located straight in front of you. Your chair should also be at the correct height for you and your desk, with your forearms close to parallel to the floor while working with the keyboard and mouse.

3. Keep your feet lying flat on the floor

Make an effort to keep your foot planted on the floor and thighs parallel to the floor when you’re working in front of the desk. If you are unable to keep your feet planted flat on the ground, you can use a stool or place some books to use as a footrest.

Keeping your feet planted and at least shoulder-width apart helps minimise any tension in your knees and ankles.

4. Take breaks

Like any other muscle in your body, your back needs a break from time to time. Take regular breaks and get up every hour or so to walk around the office. You can also do something simple like shoulder rolls or getting up and walking around for a few minutes which can help reduce the pressure on the spinal discs and boost proper blood circulation in the body. Overall, when you move about and stretch on a regular basis throughout the day, it will help keep the muscles, joints, ligaments and tendons loose so you’ll feel more relaxed and focused. Don’t forget to give your wrists and hands a break too, and maintain a neutral, comfortable position while using your mouse and typing.

5. Do stretching exercises

Something as simple as rolling your shoulders can help relieve the pressure on your back and promote circulation. Here are some simple stretches to prevent aches while you work.

6. Don’t squint

If you’re squinting, that means that you are in an uncomfortable position and will end up straining your eyes, neck, and back, too much. Whether it’s because your screen is too small or improper ergonomics, you should check your posture and adjust it accordingly. Remember, your body should always be in an upright position.

Stop living with Back Pain

Back pain can rule your life, both when at work and when you’re at home. Adopt these simple steps to minimise any minor work-related back pain but if you are facing constant and persistent back pain, you don’t have to face it alone or manage it on your own. Seek a professional’s help and go for physiotherapy in Singapore to find out what’s causing your back pain and what you can do about it. It will be beneficial for you to get the expertise of a physiotherapist and be guided on the appropriate treatment methods for improving back pain.

Experiencing work-related back pain? Click here to find out more about how our physiotherapist can help you with your back pain relief.

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