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Stop Back Pain at Work With These Tips

08 June 2021

Back pain is the second-leading cause of sickness absence, after the common cold, accounting for millions of lost workdays and billions in health care expenses each and every year. Back soreness at work is among the most prevalent occupational ailments and typical work habits, such as prolonged static sitting in your office chair is are typically to blame. Of course, a variety of personal characteristics, such as heredity, size, and lifestyle, have an influence. Furthermore, not all backaches are the same. You may get symptoms in your pelvis, lumbar region, or neck.

8 out of 10 people endure back problems at some stage of life, and one in every four Americans is now experiencing back pain. Chronic back pain is defined as pain persisting longer than 90 days and, according to neuroscientists, impacts more than just your physical body. Chronic pain changes mental function, reducing concentrationshort-term memorydecision-making, and interpersonal skills. Back soreness is typically a nuisance, but it may also be a paralyzing condition that prevents you from performing routine everyday duties. According to a medical report, chronic pain adds to mood disorders such as anxiety and depression, as well as sleeping troubles and coping abilities, all of which can disrupt relationships with other people, family, and significant others.

Despite the fact that back pain is fairly frequent, not everyone who suffers from it has the same experience. All patients, nevertheless, can agree to the tremendously damaging effect back pain may have on general well-being. This includes work, which is the source of our back pain in the first place. That is why you must do everything imaginable to keep this from happening to you or your workforce.

Back and neck pain are often caused by how your posture is situated all day. The major culprits of back pain include slouching forward in your chair and a great deal of inactivity at work. Here are some suggestions for limiting and managing work-related back pain:


Even the most health-conscious of us might be terrified of the word "posture." While it is tough to improve your posture, it can have life-changing benefits. Some of the advantages of good posture are as follows:

  • muscular stress prevention
  • bone and joint alignment
  • muscle fatigue defense
  • pain prevention

Here are some activities to do when sitting at a computer:

  • lean against the backrest
  • maintain a straight back and comfortable shoulders
  • bend your knees to 90 degrees and set them on the floor
  • keep your elbows and wrists aligned when typing

Sit upright in your chair with your spine properly aligned to perform a brief test to ensure that you are sitting with a good posture. Your feet must be flat on the floor, and your weight should be spread evenly between your legs. Some people find it helpful to visualize a straight line connecting their ears to their hips. If you have a really severe slouching problem, setting an alarm on your phone may be handy. Check that you are not hunching every time your alarm goes off. It takes practice, just like any other habit, until it becomes incredibly easy.

Standing Workstations

Sitting puts more strain on your lower spine than standing. As a result, it is recommended to consider standing while working. The preferred option is to alternate between standing and sitting. Standing stations don't take up a lot of room in your office. Because they provide numerous health benefits to employees, you should strongly consider incorporating them into your workplace.

Adjustable Desks

Standing desks will not be popular with all employees. A height-adjustable desk is another excellent option to explore. Adjustable workstations compel your employees to vary postures, which is great for the spine and helps avoid back pain. These height-adjustable desks elevate and descend the desk at a touch of a button after a reminder goes off, requiring people to stretch their legs and back.

  • Seiffen Laminated Standing Desk (Eco & Pro) by FlexiSpot is a best-seller not only for its elegant design but most of all that it follows the body's contours. Combine advanced functionality with a low price, and this standing desk is not only cost-effective but also proved for its high standard and degree of efficiency. You may now sit and work or stand and work without having to worry about spine health concerns.
  • FlexiSpot's Vici Duplex Standing Desk is a one-of-a-kind dual-zone height adjustable standing desk that allows users to switch between one-tier and two-tier desktop options for increased adaptability. The desk has more undivided desk space in a single-tier mode for easier usage for tasks that require a broad area, while the two-tier mode, where the back of the desk can be raised up, gives more ergonomic monitor positioning for a relaxed computer or office work. This second elevated shelf is also ideal for displaying pictures, plants, books, and other desktop items.


Just as the workstation style you use is vital, so is the kind of chair you use. Opt for a chair with lumbar support for your lower back, and it should ideally be customizable so that you may adjust it to your unique needs. In terms of adjustments, ensure your office chair may be customized in different ways, such as armrests, backrest, and height. Pick a good chair with wheels and the capacity to swivel as well as this will prevent you from twisting your arms when reaching for items on your desk.

Look no further as FlexiSpot offers these: 

  • Ergonomic Office Mesh Chair 1388  is an ergo office chair that features excellent functional lumbar support to provide optimum support for users of all shapes and sizes. It can support your lower back every time, reducing spine discomfort significantly. Similarly, the lumbar support will relax your body and relieve any back pain, even strengthening the natural curve of the spine while you sit for long periods of time.
  • Soutien Ergonomic Office Chair has a 3D lumbar support system, 135° lounge tilt, and 4D adjustable armrests that give you the ultimate seating experience behind your desk. The gracefully curved backrest ergonomically fits the neck and spine for optimal headrest and lumbar support and has height-adjustment options and a comfortable rebound system. The adjustable armrests conform seamlessly to your arms and elbows for maximum comfort, while the 45° backrest tilt allows you to recline in ease during your breaks.

Computer Screen Position

The way you position your neck is a common source of persistent back discomfort and migraines. When you bend it far too forward, you restrict blood from flowing and pressure the nerves. We should avoid any unpleasant posture at all costs. Also, make sure that the display is at your eye level, not to have to look down or up to use it. Stretch your arms out to check whether your computer monitor is at the correct distance from you. Your computer screen should be approximately an arm's length away from you. There is an easy way to assess whether or not yours is at the right height in terms of screen position. Are your eyes aligned with the web address? If they aren't, you must adjust your screen's height.

Mouse and Keyboard

Keyboards should be set one or two inches above your thighs for the majority of people. Again, if you are not in the 5'8”- 6'0” height range, utilizing a standard fixed desk will most simply prevent you from following this ergonomic norm. Furthermore, your mouse and keyboard should be aligned with one another so that you don't have to struggle to reach for one of them.


Stretching at work may seem odd initially, primarily if you work in an open office, but the advantages will rapidly surpass any concerns you have. Basic back, shoulder, and neck stretches can go a long way toward ensuring that your muscles are stimulated productively. Here are some stretching suggestions:

  • soft rotations for neck
  • shoulder shrugs and rolls
  • stretching the hamstrings

Stop and jiggle at least once an hour, preferably every 15 minutes. Stretching activities will help you relieve muscle stress and increase your vigor and performance. Short breaks are sufficient if workouts are performed correctly and at periodic intervals. Your body is built to move. On the other hand, routine stretches and exercises decrease employee absenteeism due to back pain and increase productivity. 


Sitting (or even standing) in one posture for an eight-hour job might be detrimental to your health. Take brief hourly breaks, called microbreaks. Long durations of sitting can impair the muscles in your back. Sixty seconds of stretching is enough to counteract the detrimental consequences of sitting. According to research, we should spend at least half of our workday standing up. Rotate sitting and standing during the day if you have a sit-stand desk.

Exercise that strengthens your core muscles works your stomach and your back, which generally enhances your posture and minimizes pain. Consider using under-desk bikes with your sit-stand desk to gain more benefits even while working on your desk all day long. How ingenious is working while working out? Check these:

  • Sit2Go 2-in-1 Fitness Chair is the ideal approach to ease into a fitness regimen with easy pedaling that we can do at any time and any place, even while doing other work or recreational time. It has a compact, streamlined body that sits on smooth-rolling casters, so it is easy to move from room to room and from indoors to outdoors.
  • Home office All-in-One Desk Bike/Bike Workstation V9 enables you to work and exercise simultaneously by allowing you to move the tabletop forward, backward, up effortlessly, or down to suit your needs. Without ever getting off the bike, you can modify the seat with a slight press of a lever. With a flick of your wrist, you may transition from light movement to a more strenuous workout.
  • Under Desk Bike V9U offers whisper-silent pedaling with eight levels of resistance, allows you to get proper exercise regardless of fitness, and features a user-friendly pneumatic modification lever that adjusts the seat up or down with gentle touch while cycling. No pins or knobs to modify. Its tiny form tucks nicely beneath any standing desk, making it the ideal office fitness solution, and is fully assembled right out of the box.