How to relieve back pain and work ergonomically

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According to studies and statistics, more than 60% of adults suffer from back pain within a year. Lower back pain occurs twice as often as upper back pain. Neck pain and tension in the shoulders are also widespread. Overall, women suffer more from back pain than men.

Back pain has become a widespread ailment, and many people are therefore looking for a solution and tips for back pain so that a pain-free life can become normal again.

Lower back pain

Lower back pain is the most common because the lumbar spine is more vulnerable than the cervical and thoracic spine. The entire weight of the upper body rests on the lumbar spine, and this area generally gets too little movement.

Prolonged sitting with a rounded back also puts one-sided strain on the intervertebral discs, which in extreme cases can lead to a herniated disc. The classic lumbago is also suffered in the lower back and is the result of a long period of poor posture, overloading of the intervertebral discs in the lumbar region, stress, and too little movement.

In addition to poor posture and a rounded back in a sitting position, a lack of exercise is an important factor. Several years ago, I suffered from lumbago myself, which occurred out of the blue while tying my shoes on vacation. After that, I had to stay in bed for three days before I could walk reasonably well again. I was surprised that I got lumbago, as I was already sitting on a top ergonomic office chair and exercising regularly. But as it turned out, it was an accumulation of stress and, above all, far too little movement in the lower back. In addition, such 'illnesses' usually occur during a rest period when the body is no longer in its normal everyday situation, as was the case for me on vacation. Afterwards, I was treated by an osteopathy specialist, who mainly explained some simple movement exercises to me. He made it clear to me that the lower back requires movement to avoid such suffering. He assured me that with such exercises, I would not get another lumbago if I did them every day. Since the movement exercises are really very simple and can sometimes even be done in bed, and only take a few minutes, I took his advice to heart. Now, about 15 years later, I still do these exercises and, to my great joy, I have never had any more back problems. For this reason, I am happy to pass on my experience and recommend that everyone get more movement for their back in order to relieve back pain and largely avoid a lot of suffering.

However, lower back pain can also be caused by permanent muscle tension or wear-and-tear diseases such as osteoporosis or joint diseases. But here too, movement is one of the best medicines.

Upper back pain

Since the thoracic spine is less mobile than the lumbar spine, fewer herniated discs or vertebral damage occur in the upper back area. However, due to the lower mobility, tension and pain in the upper back can occur more quickly. This is usually triggered by poor posture, one-sided loading, or carrying heavy loads, which manifests itself as muscle tension.

If there is a lack of ergonomics in the office, e.g. when working with a computer mouse, pain in the upper back area is common. This is caused by poor posture and overloading of muscles that are hardly moved. But sitting crookedly due to incorrect positioning of the computer screen also causes discomfort in the neck and shoulders.

Sitting or standing for too long also has an impact on upper back pain. But even well-intentioned exercises on fitness equipment can cause back problems if the exercises are performed with incorrect technique. Carrying or incorrectly lifting heavy objects also has an impact on the health of the upper back. Lack of exercise and being overweight are other factors that can lead to back pain, as is poor posture during sleep, which can be triggered by both the mattress and the pillow.

Back pain caused by the chair

One of the main reasons for back pain is the hours of sitting posture for a large number of people. In my experience, unfortunately, far too many office chairs still cause back pain. This also happens with so-called 'ergonomic office chairs', because for marketing reasons many things can be described as ergonomic, although in reality this is often not the case, and so back pain caused by the chair can become an everyday evil.

Of course, there are also truly ergonomic office chairs that rightly deserve this name and guarantee high ergonomics and at the same time good comfort when sitting. This means that pain in the lower and upper back can be prevented.

What is the best way to recognize an ergonomic office chair? The following criteria are decisive for good ergonomics in an ergonomic office swivel chair:

• Back contact with the backrest of the office chair.
• The natural S-shape of the spine should also be recognizable in the backrest of the office chair to ensure support in the lumbar region.
• A plus is the individual adjustment of the curvature in the lumbar region.
• Height adjustment of the backrest.
• Dynamic adjustment of the backrest (not fixed) and with correct counter-pressure according to body weight, so that constant back support is guaranteed when moving, but does not press too much or too little.
• Correct seat height: the thighs should be horizontal or slightly elevated and create at least a 90° angle to the lower legs, with the feet having contact with the floor. The office chair must have infinitely variable height adjustment.
• The seat depth adjustment on an office chair guarantees a small or large seat depth, depending on body size, and thus guarantees optimal approximation to the support of the backrest.
• The seat cushion should effectively be a 'cushion' and hard material or very little padding should be avoided so that the risk of thrombosis when sitting does not arise.
• Ideally, the seat can be tilted forward individually and locked in the desired position. This creates a wedge cushion effect, which is of great importance for people with a herniated disc.
• Height-adjustable armrests are a must, and fixed armrests should generally be avoided, as they can severely hinder ergonomics.
• Depth, width, and angle-adjustable or rotating armrests promote ergonomics on an office chair
• An ergonomic headrest can be a good solution for people with neck tension if it can be adjusted in height and depth and the head is effectively supported in a normal upright sitting position without falling backward.
• The right casters for hard floors or carpets not only have an impact on ergonomics, but also protect the floor and prevent the risk of the office chair rolling away when standing up.
• An additional depth suspension in the gas spring is another plus for the intervertebral discs, so that the suspension is mechanically absorbed by the chair.

Classic back pain caused by the chair would be avoidable in many cases if the criteria listed above were taken into account.

Relief for back pain

• Step-lying position, one of the best methods, especially for lower back pain

Lie flat on your back on the floor, on a thin mat, a bath towel, or directly on the carpet. Your thighs must now be angled 90° upwards, and let your lower legs rest in a horizontal position on an armchair, the sofa, a small box, or similar. So your position looks similar to when you are sitting upright on a chair, only everything is rotated 90° and instead of sitting, you are lying on the floor. This posture relieves the intervertebral discs in the lumbar region and brings the spine into a horizontal position. This position also causes fluid to flow back into the discs, which serves as a buffer and makes up 80-85% of a healthy disc.

• Lying on your back is also ideal for lower back pain

Lying on your back is similar to lying on your back in bed. The difference is that you relieve the spine with the help of a rolled-up towel or a small pillow by placing it under the hollow of your knees. The further you push this support up towards your buttocks, the more the lumbar region is relieved, although your buttocks must always have contact with the floor. For further relaxation, you can also roll up a towel and place it in the curve of your neck to relax your neck. A neck pillow would be ideal here, but your head should not be bent unnaturally forward by a normal pillow.

• Heat for general back pain

Many back problems are caused by tension, poor posture, stress, a general lack of exercise, and being overweight. So it is mainly about muscle tension, which can be relieved and released by heat. In such cases, treat yourself to a warm bath or use a hot water bottle or other heat sources to relax the affected area and thus relieve back pain in a pleasant way.

• Cold for irritated nerves

If you have lumbago, a herniated disc, or sciatica, the nerves are irritated. This acute pain can be better relieved by cold. Place ice or a cold pack on the affected area, wrapping a cloth around the cold source so that the cold is not too intense. A visit to the doctor is urgently recommended for such complaints.

• Massage for muscle tension and upper back pain

For muscle tension in the back, especially in the shoulder and neck area, a visit to a massage therapist can be absolutely worth it. A massage relaxes the muscles and thus provides relief for back pain. However, a massage is not a one-time solution, but should be used again and again, especially for upper back pain.

Concluding thoughts

Unfortunately, lower and upper back pain have become an integral part of many people's lives in today's hectic lifestyle. Clearly, back pain caused by the chair is at the forefront. However, this problem could be solved by anyone, and in my eyes, an ergonomic chair is a must for anyone who works sitting down. If you are still sitting on an uncomfortable and bad chair, put a hand on your heart and make an investment for healthier sitting at your workplace or at home today rather than tomorrow.

Also integrate plenty of movement into your workday and free time. Movement has the positive quality that you get the investment back in the form of additional lifetime. In addition, movement not only strengthens the body, but also the mind.

If the topic of ergonomics in the office or home office appeals to you and you are interested in learning more, I can recommend my book 'Wellness in the Office'. Combined with humorous drawings, I share 50+1 tips to turn your office into a little paradise.

50+1 tips to turn the office into a little paradise.