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Back pain due to an office job is unfortunately still a widespread reality. Although the topic of ergonomics and health in the workplace has increasingly become a talking point, many people still suffer from back pain in the office.
Therefore, one wonders if there are really ways to escape this seemingly hopeless situation. In this article, I show how you can relieve back pain in the office or even get rid of it forever. Of course, you have to be aware that back pain does not disappear overnight, but small changes are often enough for initial improvements. If you consistently implement the ergonomic cornerstones for a back-friendly office workstation, back pain in the office can soon be a thing of the past.
What to do when your back hurts at work?
To ensure an ergonomic workstation and thus reduce or completely avoid back pain, you certainly need the right ergonomic aids on the one hand. In addition, you need enough movement at the workplace and these 3 points should be implemented:
Alternate between sitting and standing
Ideally, you should stand for about a quarter of an hour within an hour. For this, a height-adjustable office desk is recommended, whether electric or with a spring adjustment. Desks that have to be adjusted in height with a crank are less suitable, as this simply takes too long and experience shows that you stop adjusting the height of the desk after a short time. If you do not have a height-adjustable desk, you might be able to use a half-height cabinet or a mobile tabletop that you place on the desk and which can be adjusted in height.
Move around in the office
Try to move as much as possible at your office workstation. Make sure not to place the printer directly at your workstation, but a few meters away or, even better, in another office room. This forces you to move after every printout and is a big step towards relieving back pain in the office. If you move between different floors within the building, always take the stairs. You can also use the stairs if, for example, you need to use the restroom and go to the one on the next floor.
No constant stress
Do not make the mistake of working for too long at a stretch. Stress is not only bad for your circulation, but also causes muscle tension in many people, which in turn causes back pain at the workplace. To take a first step against constant stress, change your posture regularly, on the chair or also when standing. Cleverly integrate breaks into your work rhythm and go outside for some fresh air in between. This variety stimulates the circulation and brings more oxygen into your blood, which in turn stimulates brain function.
Concluding Thoughts
Overall, it is crucial to proactively counter back pain at the workplace to maintain your well-being and performance. By regularly alternating between sitting and standing, active movement in the office, and effectively managing stress, you can not only prevent back pain but also improve your overall health and productivity. Remember that your body is your most important work tool, and invest in its care and maintenance. By taking these three tips to heart, you can minimize the negative effects of back pain at the workplace and create a healthier, more pleasant working environment.
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 im Büro». Combined with humorous drawings, I share 50+1 tips to turn your office into a little paradise.
50+1 tips that turn the office into a little paradise
