Surviving Your Job: How To Combat LBP Working At A Computer All Day

Avoiding Back Pain At Work

Sitting in front of a computer for hours on end has become more common than ever for recreation and work. Excessive sitting without changing positions can contribute to all sorts of pain and discomfort. Lower back pain (LBL) is a common complaint among office workers, but with small changes, this pain can be avoided.

Causes of LBP in the workplace

Lower back pain can be caused by many reasons when working in front of a computer all day. Underlying conditions such as sciatica or a herniated disc can worsen the symptoms. Muscle strains can be caused by sitting in the same position for prolonged periods. The type of office chair used, the sitting posture, and the computer and desk height also make a difference. Ergonomics plays a critical role in helping office workers avoid back pain.

Get moving

A major aspect of problems with the spine results from a lack of movement throughout the day. To combat inactivity, a short walk during a break or lunchtime can get the blood pumping. Sitting posture is also critical for warding off spine issues. Workers can set an alarm reminder to get up and move every 30 minutes to reduce the symptoms of lower back pain.

Try a standing desk

Changing positions throughout the workday can stave off lower back pain. Standing desks are a popular alternative that allows workers to use the computer while standing and lowering the desk as needed. Incorporating even a few minutes of standing throughout the day can allow the body to stretch and move and reduces pressure on the spine, enhancing blood flow.

Change your desk chair

A backrest on an ergonomic chair can provide the proper support for the natural spine curve in the lower back. Proper sitting posture should involve the feet resting flat on the floor or a footrest, with the knees at or below hip level and the shoulders relaxed. A small gap should be between the back of the knees and the front of the seat. The computer monitor should be at or right below eye level.

Perform lower back stretches

Even in the most cramped of office spaces, simple exercises and stretches can help reduce lower back pain from sitting all day. Some stretches can even be performed sitting in a desk chair. Common exercises include the seated spinal twist, seated hamstring stretch, and forward fold stretch.

Incorporate healthy changes

Small lifestyle changes outside of work can improve lower back pain from sitting all day. Regular exercise, such as strengthening the core or aerobic activity, can reduce chronic lower back pain. At least 30 minutes of exercise 5 days a week can be enough to prevent further pain.

There is hope

Living with lower back pain can feel defeating. However, for workers with pain, small ergonomic changes can make a big difference. Maintaining a regular awareness of posture and other functional issues can prevent a need for serious intervention. Sit up straight and move often to keep back pain at bay.