One of the biggest problems for any office worker is the potential for pain. Of course, nobody should be in pain whilst at work, but the truth is that sitting in one position for a long period has the potential to cause aches and pains. Over time, these can become chronic problems, which can actually affect quality of life.
All of this from going to work!
Of course, all of this is also very avoidable, by knowing the tricks of the trade. Avoiding back pain development is entirely possible, and a lot of it comes down to not only the way you sit and work, but also what you’re sitting on. Office chairs need to be adjustable and ergonomic, and due to the amount of time we spend using technology, usually laptops and desktop computers, this is more important than it has ever been before.
Work-related aches and pains isn’t just a problem for those who work in a regular office, but for those who work remotely too. We’re talking about home office workers, freelancers, digital nomads etc. The temptation to sit in bed and type can be overwhelming, but that does nothing for your posture, leading to back and neck pain!
For this reason, whether you work in an office, on the go, at home, or anywhere else, let’s check out some of the main ways you can help prevent the development of back pain whilst you’re working.
It’s All About How You Sit
We’ll talk about the things you sit on shortly, but the one thing you have complete and utter control over is the way you actually sit. The main types of back pain experienced by office workers or remote workers using a computer regularly is lower back pain and neck pain, across the shoulders and upper back.
Do you slouch when you’re sitting at your desks? Slouching is something we all tend to do naturally, but it does nothing for our pain tolerance levels! Slouching might seem comfortable, but it’s actually the thing causing the problem. So, sit up straight - we don’t mean bolt upright, but generally straight. Make sure you sit with your head up, and don’t let your head loll to one side (easy to do when you’re coming to the end of a long day), and make sure that your spine is straight. Imagine someone has threaded a piece of string from the bottom of your back to the top of your head, and they’re pulling it upwards.
Another thing that we tend to do naturally is allow our shoulders to roll forwards. Again, a big posture no no, and a big tendency towards pain! Lift your shoulders up, roll them back, and round. That’s how you should be sat. It might feel strange at first, but that’s probably because you’ve got so used to sitting incorrectly! The right type of chair will help you do that.
Ergonomics Is The Way Forward
We’ve mentioned how you sit, but now we need to talk about what you actually sit on. Office chairs needs to be ergonomic. Ergonomic means they can be adjusted to a personalised fit, allowing that person to sit comfortably and properly for the duration of their workday. If you’re currently looking to do an office refurb, or change things around a little, we have a huge range of office furniture in London choices here at Calibre to check out.
Office desks need to be height adjustable too! It’s not just about chairs. Of course, your chair does need to have several changes made to it first of all - the back should be adjustable in height and tilt, the arms should be adjustable, or removable, depending upon how comfortable you are with them, and the office chair should be gas pressurised, to allow it to be lifted or dropped, according to your height and the height of the desk. Lumbar support is also very useful, especially for avoiding lower back pain.
Seating and office furniture does come in many different forms, from executive office furniture to booth seating choices, and whatever you opt for; make sure it is comfortable and supportive for you, for the duration of your working day.
Pick Your Layout
One way which you are likely to develop back pain, especially across the shoulders and neck, is if your mouse is actually too far away. If you use a laptop then you won’t have this problem, but for regular desktop computers, the mouse needs to be close to your keyboard. This means you’re not stretching too far, twisting, or turning, in order to click away at what you need to click away at!
Make sure that your desk and chair are laid out so that your body is no more than around one arm’s length from your computer screen, be it a monitor or laptop screen. If you’re using a desktop, the monitor should be raised to around 2-3 inches above the level of your eyes. Of course, if you’re using a laptop, this becomes a little more difficult. Looking down at a laptop can easily give you neck and upper back pain, so make sure that you set up your workstation to ensure that you don’t have this ‘looking down’ problem. There are many raised platforms you can purchase for laptops, to take this problem away.
Take a Breath
Did you know that learning how to breathe properly could take away a huge amount of tension, and therefore help to reduce back pain? You might think it’s ridiculous to suggest that you don’t know how to breathe properly; after all, you’ve been doing it your whole life, but most of us actually don’t!
Most of us breathe in a shallow way, e.g. in our upper chest. Breathing properly, deep breathing, actually comes from somewhere around the navel. Yes, you need to practice belly breathing! Not only will you notice that your body is more relaxed and tension isn’t held in the places it shouldn’t be, but you’ll probably also feel calmer and less stressed too. Double whammy of benefits!
When you breathe in, picture your navel (belly button) moving inwards towards your spine. Not every breath should be less than three seconds - anything quicker than that and you’re shallow breathing. Control your breath and exhale in the same controlled manner.
This is a relaxation technique, but it also engages the muscles in your core, which become stronger and therefore support your entire back, especially the lower back, which is prone to strains.
Take Regular Breaks
Taking regular breaks is key in office work, not only to prevent back pain, but for many other reasons too. You should be getting up and having a wander around once every hour, and you should be taking screen breaks (your eyes away from the screen) every fifteen minutes or so, just for a few minutes. Use that break time to stretch out your shoulders, rolling them up and around, and stretch your hips from side to side. This will release tension and avoid strains. Ironically, getting up and walking not only helps to reduce the pressure and strain that can be put on the spinal disks, but it also works as a bit of exercise, which is always good for you!
If your workplace has a breakout area, head over there for a quick break. Alternatively, if you have a canteen/coffee shop accompanied with comfortable cafe seating then head there for some relaxation and time out.
Cure Your Bad Habits
Most of us have a few bad habits when it comes to the way we sit, what we do when we’re at our desks, etc. One big one is cradling the phone between your ear and neck, and tipping yourself over to one side. This is a recipe for neck pain! Instead, go the way you’re supposed to, and actually hold the phone to your ear! If that works out difficult, then ask for an earpiece, if you have to answer the phone on a regular basis within your working day.
You should also avoid crossing your legs whilst you’re sitting. You might think you’re giving yourself a change of position and avoiding tension, but you’re actually putting pressure on your back, overstretching muscles, and interrupting your blood’s natural circulation. Keep your legs down, around shoulder length apart, and you should not only be comfortable, but you’ll avoid back pain too.
The final one is something you might not think affects your back, but it really does! Squinting. If you’re squinting at the computer screen, you’re not close enough to it. This means your overall position is out. Sit closer to your computer, have plenty of eye breaks as well as body breaks, and you’ll notice the difference.
Do you regularly suffer with back pain at work? Or, have you in the past and you’ve found some handy ways to combat the issue? If so, share your ideas, and let’s make sure none of us have to deal with those aches and pains again!