Those who spend an above-average amount of time sitting in their jobs are particularly dependent on getting enough exercise in their free time. If they do not do this, they risk putting too much strain on their bodies. In many cases, poor posture then leads to unpleasant back pain.
This is mainly due to the fact that the muscles of the trunk, which are responsible for supporting the spine, become weaker and weaker over time as a result of the lack of support. Therefore, the development of back pain due to office work should be prevented at an early stage, for example by using a standing desk.
What else to pay attention to in order to prevent back pain or effectively alleviate existing back problems is explained in the following article.
Pay attention to the correct posture
Much greater strain is placed on the intervertebral discs when sitting than when walking or standing. At the desk, therefore, a posture is generally adopted that can promote a variety of back problems.
This is especially true if the sitting position is particularly forward-leaning or reclined. This puts a lot of pressure on the back muscles and the spine, which leads to pain and tension. In principle, therefore, an upright and straight posture should be adopted at the desk. In this posture, the pelvis is tilted slightly forward and the back forms the natural hollow back.
To support this, office chairs should be used that have an ergonomic shape. Special seat cushions and balls are also suitable. There are also cushions on the market that have integrated acupressure elements to relax and loosen the back during long periods of sitting.
Likewise, great importance is attached to making sitting as dynamic and versatile as possible. This goes hand in hand with changing the sitting position at regular intervals so that no incorrect postures or one-sided stresses occur. In addition, work should be done alternately at a standing desk and a conventional desk so that there is always a break from sitting for long periods during the working day.
Setting up the workstation ergonomically
In order to make everyday office life as back-friendly as possible, the general furnishing of the workplace should also not be neglected. The focus is always on the individual needs of the user.
This means, for example, that the office chair and work surface must be at a height that allows the legs to form a right angle to the floor. It must be possible to rest the forearms on the work surface with relaxed shoulders.
In addition, the height of the monitor is also important. Only if it supports straight sitting can the eyes, as well as the shoulder and neck muscles, be protected from excessive strain. The upper edge of the screen should be taken into account – it must be approximately at the height of the user’s eyes.
In general, it should be avoided that the position of the screen is too far away from the central field of vision. If the head is constantly turned during work, this particularly often results in neck tension. Those who work with a laptop should purchase an additional monitor for it or at least place the device on an appropriate pedestal. The use of an external mouse and keyboard should also be considered. These should ideally be ergonomically shaped.
