Do you work in an office and almost always end your working day with unpleasant back pain that makes you want to twist in all directions? Rest assured, you are not alone!
Did you know that Globally, 540 million people suffer from back pain? For you, the nightmare is almost over: we’ll explain how to get rid of it, and we’ll give you advice on setting up an ergonomic work environment!
Join us as we explore six effective strategies to alleviate back pain while sitting at your desk.
Reasons for Back Pain When We Sit
Do you regularly have back pain when you are at the office? Have you ever had back pain in the car? This is not abnormal: the human body is not made to sit for several hours a day. Indeed, there is nothing natural about prolonged sitting!
This is why, even without realizing it, we regularly change position when we are in the car, on our sofa or at work!
The reasons for back pain when we sit can be explained by different factors. Such as,
- poor or inadequate posture
- an unsuitable workstation
- Lack of breaks or
- Lack of regular physical activity.
Sitting for extended periods can strain the spine and its structures, leading to back pain. This tension may cause damage to discs or aggravate conditions like sciatica or herniated discs.
In this case, we say that the sitting position is an aggravating factor but that it is not responsible for the pain. Note that stress at work can also cause tension in the spine and cause pain, just like fatigue.
Types of Back Pain Caused by Sitting
Sometimes, working for 8 consecutive hours sitting in a chair can produce different symptoms and pain. These symptoms correspond to three main categories of back pain:
- Acute back pain: This type of back pain occurs suddenly and typically lasts a few days to a few weeks.
- Subacute back pain: Subacute back pain can manifest suddenly or develop over time and last 4 to 12 weeks.
- Chronic back pain: Chronic back pain may come on quickly or slowly, last longer than 12 weeks, and occur daily.
Regarding location, there are also three types of back pain:
- Lower back pain
- Upper back pain (this is called neck pain or even cervical hernia)
- Middle back pain (back pain).
Prolonged sitting can impact more than just the back; it can also lead to discomfort in the shoulders, wrists, or hands.
How to Relieve Back Pain at The Office – 6 Proven Tips!
Are you reading us from your office, where you are writhing in discomfort because of your back? Follow our 6 tips to relieve your pain:
- Move as much as possible. Do not spend several consecutive hours in a sitting position. Get up every hour and stretch your legs! Go get yourself a coffee, move the photocopier out of your sight, or take 1-2 minute micro-breaks while walking down the hallway.
- Stretch regularly throughout the day. Stretch your arms, back, shoulders, and legs.
- Modify or correct your posture as needed. Stand up straight to respect the curve of your spine. Change position regularly throughout the day. Add lumbar support for relief.
- Identify the causes of your pain and make the necessary corrections: is your workstation suitable? Do you have an ergonomic chair and desk? Accessories that are also?
- Once home, take some time for yourself and practice self-massage with a tennis ball. Stand against a wall and move the ball to either side of your spine. Remember, your health is important and should be a priority.
- Do some physical activity alongside your work. A sedentary lifestyle is the worst enemy of the human body. Do some yoga as your back pain treatment.
Do not let back pain set in; it could eventually become disabling and prevent you from carrying out certain daily activities. If the pain persists after a few days, consult us.
How to Avoid Back Pain at The Office? Our 9 Easy to Use Tips!
We have seen that back pain in the office is very often linked to poor posture or an unsuitable workstation. Correcting these parameters can reduce the risk of developing muscle pain!
Here are our 9 ergonomic tips!
- Adopt a suitable posture: your feet must be placed on the ground, your back must be straight, your knees must be bent at 90 degrees, your elbows must be bent at 90 degrees, your forearm must be supported on arm supports, and your head must be straight.
- Make sure your workstation is ergonomic. An ergonomic seat is particularly recommended. If necessary, discuss it with your management. Did you know that there are so-called “sit-stand” desks?
- Using a laptop is not recommended for several reasons: the screen and keyboard are too close together, the screen is often too small, and not at eye level. If you cannot do otherwise, opt for ergonomic accessories, such as a vertical mouse, an ergonomic keyboard, and a wrist rest.
- If you are sensitive to lower back pain and your chair does not have lumbar support, place a cushion in the small of your back to limit tension on the lumbar region.
- Screen adjustment is essential. Place your screen at least 60 cm away. Make sure the top of your screen is at eye level to keep your gaze horizontal. A slight downward tilt of the head is still tolerated. However, be careful not to cause head curvature.
- Use a mouse the size of your hand to align your wrist with your elbow and shoulder. If you have a laptop, attach a portable mouse and keyboard.
- Vary and alternate positions as much as possible.
- Back pain is caused by prolonged sitting for several hours a day. Take regular breaks and stretch.
- Practice regular physical activity during your week to reduce the consequences of a sedentary professional lifestyle.
How Do You Know If Back Pain is Serious?
Determining if back pain is serious requires paying attention to certain signs. If the pain persists for more than a few weeks despite rest and basic treatments, it might signal an underlying issue.
Severe pain shooting down the legs, accompanied by numbness or weakness, could indicate nerve compression. Additionally, back pain following a recent injury or trauma, especially if it’s accompanied by fever or unexplained weight loss, warrants immediate medical attention.
Other serious signs include changes in bowel or bladder control, which could indicate a condition known as cauda equina syndrome. Nighttime pain disrupting sleep or progressive weakness may also signify a more serious problem.
If you have a history of osteoporosis, cancer, or long-term steroid use, it’s essential to monitor back pain closely, as these factors increase the risk of spinal complications.
What Position Should You Adopt at The Office to Avoid Back Pain?
A suitable posture is essential to prevent potential lower back pain. Here are some recommendations:
- Your feet should be placed flat on the ground. If this is not possible, use a footrest.
- Your head must be straight: your computer screen must be at eye level to avoid lowering your head and not creating neck tension.
- Your back should be straight, ideally supported by the back of your chair, and your thighs parallel to the floor.
- Your thighs should have enough space between the chair and the desk so as not to impede blood circulation.
- Don’t cross your legs: you don’t want to put pressure on your sciatic nerve!
- Your elbows should form a right angle. To do this, adjust the height of your armrests and place your forearms on them. The armrests should be low enough so that your shoulders are relaxed.
- Your best position is your next position: alternate your positions regularly. If your desk height is adjustable, try sit-stand work.
- Above all, take regular breaks! Getting up will allow you to readjust your posture when you return to your workstation.
Extra Tips: When Back Pain Follows You in The Car
Back pain in the car follows the same principle as back pain in the office: it is not so much the car or the chair that the human body does not like, but the prolonged sitting position.
Especially since the car causes repeated microtrauma to the body due to road vibrations.
In the car, back pain can also be explained by poor posture or inadequate posture. Back pain is linked to poor posture.
Although adjustable in height, depth, and reclining, car seats do not allow you to adopt a suitable position to limit and relieve back pain in the car. Seats are often too low and force the individual to sit with the knees higher than the hips, resulting in poor positioning of the lumbar spine and pelvis.
In this position, the back curves, which increases the pressure on the intervertebral discs. Positioned between each vertebra, they are what give flexibility to the spine and cushion the shocks that the body may experience. When the pressure on the discs increases, the discs can pinch the nerves and no longer perform their shock-absorbing role.
To avoid pain during your journeys, apply the following advice:
- Have your back straight and well-supported at the lower back.
- Make sure your hips are slightly higher than your knees.
- Elbows should be close to your body.
- Change position regularly.
- Take breaks, preferably every 2 hours, get out of the car, and stretch.
- And above all, stay calm!
Final Thoughts
Addressing back pain caused by prolonged sitting at a desk is essential for maintaining overall well-being and productivity. By implementing the six tips outlined in this blog, individuals can relieve discomfort and prevent the onset of more serious issues associated with sedentary lifestyles.
Your back health is important, and Integrum Urgent Care is here to help you with any back pain or discomfort. Don’t hesitate to reach out to our experienced team for personalized treatment and relief from discomfort.