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Christoph Hohl

Christoph Hohl

How to avoid back pain in the office?


Back pain due to an office job is unfortunately still a widespread reality. Although the topic of ergonomics and health in the workplace is widely studied, many people still suffer from back pain in the office.

One wonders if there really aren’t ways to get out of this seemingly hopeless situation. In this article, I will outline how to alleviate back pain in the office or even get rid of it for good. Of course, you have to be aware that back pain doesn’t disappear overnight, instead small changes are enough for initial improvements. If you consistently implement the ergonomic cornerstones for a back-friendly office workplace, back pain in the office can soon be a thing of the past.


What to do if your back hurts at work?

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In order to ensure an ergonomic workplace and thus reduce or completely avoid back pain, you certainly need the right ergonomic tools. In addition, you need to move at work by implementing these 3 points:



Alternate between sitting and standing

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Ideally, you should stand for about a quarter of an hour in every hour. For this purpose, a height-adjustable office desk is recommended, either electric or manual with a spring adjustment. Less suitable are desks that have to be adjusted in height with a crank, as this simply takes too long and is too cumbersome.  Experience shows that after a short time you will no longer adjust the height of the desk. If you don’t have a height-adjustable desk, you may be able to use a half-height box or use a mobile tabletop that you place on the desk and that can be adjusted in height.



Move around the office

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Try to move around your office workstation as much as possible. Certainly do not place the printer close to your workstation, but a few meters away or even better in another room. This way, you are forced to move after each printout, and are taking a big step towards alleviating back pain in the office. If you are moving around the building on different floors, always take the stairs. You can also use the stairs if you need to go to the bathroom on the next floor.


No permanent stress

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Don’t make the mistake of working too long at a stretch. Stress is not only bad for the circulation, but creates tension in the muscles, which in turn causes back pain at work. To take the first step towards reducing stress, regularly change your posture when sitting in a chair or standing. Skillfully build breaks into your work rhythm and go outside for fresh air in between. This variety stimulates the circulation and gives you more oxygen in the blood, which in turn stimulates brain function.



Final thoughts

Four people sitting in an office at a large office desk and working on your office chair - SANTERGO


Overall, it’s critical to proactively address back pain in the office to maintain your well-being and performance. By regularly alternating between sitting and standing, actively moving around 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 in the office and create a healthier, more enjoyable work environment.


If the topic of ergonomics in the office or home office appeals to you and you are interested in it further, my book “Wellness in the Office” provides even more tips and tricks. Combined with humorous drawings, I present 50+1 tips to make your office a little paradise.

wellness in the office 50 + 1 tips
50+1 tips to make your office a little paradise

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Christoph Hohl

Christoph Hohl

Christoph Hohl comes from Switzerland and is an ergonomics expert. For more than 20 years he has been offering many solutions with different products and many tips to provide more quality of life and a greater sense of well-being. SANTERGO is a special piece of this mosaic.