Back pain represents the number three reason people visit their doctors after colds and flu. Almost everyone will experience back pain at one time or another in their lifetime.

One of the leading causes of back pain originates from an unpredictable place – our workplace. Spending the whole day sitting at your desk places more stress on your body as compared to doing manual labor the whole day.

A huge number of our workers experience back pain in their career, many end up struggling through their day. Most of them have to take one day off at least once a week to visit the doctor’s office.

Fortunately, a few tips for reducing back pain at the office will decrease the incidence of this condition from your work area. Let’s explore them;

1. Have an Ergonomic Chair

The posture you adopt while working at your desk is one of the major causes of back pain. The posture places a lot of strain on your shoulders and lower body, but in reality, you are straining the vital back muscles and disks.

An ergonomic chair helps you maintain the right posture. It is specifically designed to give maximum support to minimize the load on your back. However, you need to set it up correctly to enjoy the benefits. Each chair ought to be set up differently for each user, because each one of you has a different body composition.

Pick a chair that provides proper lumbar support to your lower back. It would also work better for you if it has an adjustable headrest and a tilt. A high-quality ergonomic foot stool is also an added bonus.

2. Take Regular Breaks

Sitting at your desk for hours on end places a lot of strain on your back. Taking a break at least once each hour – to take a stroll, photocopy, file or go to the bathroom – reduces the pressure you have exerted on your spinal disks the past hour.

It also boosts your circulation, sending fresh blood to your back to reduce numbness. At the end of the break you get less stressed and more limber.

3. Lift Objects Safely

One of the major causes of back pain at the workplace is handling heavy objects incorrectly. You need to learn and follow the right method of lifting objects to prevent back pain. Here are the key points to take home with you regarding lifting:

  • Make sure to plan the lift. Know the comfortable points you need to grab to have an effortless lift.
  • Start the lift while standing in a stable position. Make sure you have enough space to stand and execute the lift.
  • Always keep the object closer to your waist. This is to make sure that the load lines up with the center of gravity to reduce the stress on the back.
  • Make sure your back remains as straight as possible to when executing the lift.
  • Avoid carrying heavy loads at once. If the load is too big, split it into smaller parts for easier carrying.
  • When moving heavy objects, push them instead of pulling them.
  • Try as much as you can to distribute the weight evenly especially for bulky and irregular-shaped objects.

Most objects come with lifting instructions and safety manuals that you can refer to.

Final Thoughts

Back pain is one of the most nagging and irritating conditions at the workplace. It prevents you from doing your daily chores and, if you are an employer, you end up losing a lot of manpower to sick days.

Make sure you have the right ergonomic chair for your workstation and maintain the right posture. Additionally, take regular breaks so that you reduce the strain on your back. Finally, always take care when lifting heavy items so that you don’t put a lot of strain on your back.