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How to Improve Your Back Pain at Work

Standing desks have been around since the 18th century when they were used in the homes and offices of wealthy individuals. In recent years, companies have started to realize the many benefits that standing desks can provide to their employees and have encouraged them in the workplace. In addition to decreasing sick days and increasing productivity, standing desks have also been known to alleviate back pain.

If you suffer from back pain and are used to sitting at a desk for long periods of time at work, you may greatly benefit from a standing desk or adjusting your office chair so you can sit without straining your back at work. Pacific Spine has composed this useful resource on standing desks, proper office chair setup, and ways for you to free your back of pain at work:

How to Improve Your Back Pain at Work

How Standing Desks Work

Standing desks were designed to keep backs healthy and free of pain. When you use a standing desk, you will notice that your computer screen will be at the same level as your eyes. This will prevent you from looking down the entire day and straining your back. In addition, standing desks allow your forearms to be placed on top of the desk to help improve your posture and relieve your back pain.

Correct Posture

While standing desks can help reduce back pain, they are not effective in reversing posture that is already incorrect. Therefore, in addition to standing more throughout the work day, it is crucial to perform regular exercises to correct posture. Some of the most popular ways to correct your posture include yoga, strength training, sitting on an air stability cushion or yoga ball during work, and properly aligning the computer monitor so that you are not always looking downward.

 

Proper Office Chair Setup

If you opt for an office chair rather than a standing desk, make sure it is set up in a way that can help you maximize back support and maintain good posture while sitting. Once your workstation is ready to go, you can adjust your office chair to avoid placing too much stress on your spine.

Sit as close to your desk as possible, ensuring that your upper arms are parallel to your hands and spine. Ensure that you avoid sitting too high, have a desk equipped with an armrest, and raise your work surface if you are taller. You should make it a priority to press your bottom against the back of the chair to prevent yourself from slouching and placing unnecessary stress on your lower back.  All of these tips will help you improve your posture, place less strain on your back, and enjoy your time at work.

For more information on standing vs. sitting during work and how both can affect back pain, contact Pacific Spine today. We look forward to helping you find a solution that will make your time at work more comfortable and pain-free.

  • Oregon Medical Association
  • American Academy of Orthopaedic Surgeons
  • Scoliosis Research Society
  • North American Spine Society