older man with white hair and stubble beard sits relaxed leaning back on office chair in office environment with colleagues in background - SANTERGO
Christoph Hohl

Christoph Hohl

Office Back Pain Relief


Back pain has become one of the most common workplace complaints today, especially for people who work in offices or home offices. Sitting in front of a computer for hours on end, poor posture, and lack of exercise can all lead to significant back discomfort. Fortunately, however, there are a variety of measures that can be taken to alleviate this pain and prevent it in the long run.


What helps with back pain at work and how to relieve back pain at the office?

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A variety of proven methods help to effectively relieve and prevent back pain.The following proven strategies can be used to manage back pain in the workplace:



1. Ergonomic workplace organization

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Optimal workplace configuration is a fundamental step in reducing back pain. Ensure that your office chair and desk meet ergonomic standards.


The chair should provide adequate lumbar support, the seat height should be customizable so your feet can be flat on the floor and your legs form a 90° angle or more. The backrest should be flexibly adjusted, with the correct back pressure to create a dynamic sitting experience.

An ergonomic desk should be height adjustable to ensure that it can adapt to the user’s individual height. This allows for a natural sitting position and prevents neck and back strain. A well-designed desk provides ample space for the computer, keyboard, mouse and other work utensils to create an optimal work environment. In addition, cable management and monitor placement should be considered to ensure a neat and safe work environment.


The monitor should also be positioned with the top edge about 2 inches below the center of the eye, and the distance should be set so that you can touch the screen with your arm extended. This helps minimize neck strain and promotes an ergonomic working posture.



2. Regular breaks and physical activity

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Prolonged sedentary work is a major cause of back problems. Therefore, it is advisable to take short breaks every 30 minutes to stand up, stretch and walk a few steps. These regular movement breaks promote blood circulation and loosen the muscles. In addition, it is advisable to perform targeted back and stretching exercises during working hours to strengthen the back muscles and relieve tension. This contributes significantly to the prevention of back pain.



3. Ergonomic aids

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Incorporating ergonomic aids is of additional importance in preventing back pain in the workplace. If you can’t purchase a new ergonomic office chair, at least try to upgrade it, with the purchase of an ergonomic seat cushion or a back cushion with lumbar support.

In addition, make sure your desk meets ergonomic standards. A height-adjustable desk allows you to adjust your working height so that you can work comfortably without straining your back. If your desk cannot be adjusted in height and is too low or too high, then create an adjustable desk or make use of artificial aids, such as bricks or wooden blocks, to set the desk higher that way. However, always make sure that the office table is secure and stable.

There are a variety of table attachments, which can turn your desk into a standing table, thereby promoting good ergonomics and back health.

Furthermore, it is recommended to use wrist rests for mouse and keyboard. These rests support your wrists and minimize the strain caused by repetitive movement at the computer. Alternatively, vertical mice or ergonomic keyboards with an integrated wrist rest also help.

Ergonomic tools not only help prevent back pain, but also increase your work comfort and productivity.



4. Correct posture

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Conscious attention to posture while working is critical. Sit up straight, keep your shoulders back and support your back against the back of your chair. Avoid leaning forward to better see the screen.

Support your arms on the armrests or the desk so that this relieves the strain on your shoulders and prevents tension.

When you stand at your desk, make sure to keep an upright standing position and do not put weight on only one side of your legs, but stand evenly on both feet and assume a position in line with your body.



5. Stretching exercises for back prevention

A bare back is visible with the arms holding together from above and below with the fingers, creating tension in the back - SANTERGO


To prevent back pain at work, it is advisable to perform targeted stretching exercises regularly during your working hours. Long hours of sitting can lead to muscle tension, especially in the back.

During your breaks, stand up, walk a few steps and perform simple stretching exercises for your back, shoulders and neck. Some effective exercises include stretching your back, twisting your torso and raising your arms above your head to stretch your spine. These activities promote circulation, relieve tension and help maintain flexibility and strength in your back muscles.

Incorporating these short bursts of movement into your workday can go a long way toward preventing back pain while increasing your focus and productivity. Remember, preventative measures like stretching are an essential part of a healthy work style.



6. Stress management in the workplace

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Stress in the workplace can significantly exacerbate back pain. Therefore, incorporating stress management strategies is critical. Here are some tips on how to reduce stress in the workplace:


Breathing exercises and relaxation techniques:

Take brief moments during the workday to consciously breathe and relax. Breathing exercises and simple relaxation techniques can reduce stress and relieve muscle tension.


Time management:

organize your work and set priorities. Effective time management can help minimize stressful situations and reduce work pressure.


Healthy work relationships:

Maintain healthy interpersonal relationships in the workplace. Open communication and support from colleagues and supervisors can help reduce stress and create a positive work environment.


Exercise breaks:

use your breaks to get some exercise. Short walks or stretching exercises can promote the release of endorphins that reduce stress.


Work-life balance:

make sure you have enough time for recreation and leisure. A balance between work and personal life is critical to managing stress.



practicing meditation regularly can help calm the mind and reduce stress. Even short meditation sessions during the workday can have a positive impact on your well-being.


Workplace organization:

Create a pleasant and stress-free workplace. A neat and clean environment can enhance your well-being.


Effectively managing stress is not only important for your mental health, but also for preventing back pain. Stress can lead to muscle tension and poor posture, which can promote back problems. By consciously working on your stress management, you will help improve your back health.



7. Healthy lifestyle

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A healthy lifestyle that includes both regular exercise and a balanced diet is critical to preventing back pain. Here’s why both exercise and diet play a significant role:


Strengthening your back muscles through exercise:

Regular physical activity strengthens the muscles that support your spine. Strong back muscles can help keep your spine in healthy alignment, preventing back pain.


Improved flexibility through exercise:

Exercise, especially stretching and yoga, increases the flexibility of your muscles and joints. This can improve spinal mobility and relieve tension.


Weight control through exercise and diet:

being overweight puts extra stress on your spine and can make back problems worse. Regular exercise helps control weight, while a balanced diet can regulate caloric intake.


Better circulation through exercise:

Physical activity promotes blood flow, which improves the supply of nutrients to the discs. Well-nourished discs are more resistant to wear and degeneration.


Nutrition and spine health:

A balanced diet contributes to spine health by supporting the absorption of nutrients needed to build and repair tissues. Calcium and vitamin D are especially important for strong bones.


Reduce stress through exercise and nutrition:

exercise is an excellent way to reduce stress, which in turn can reduce muscle tension and back pain. A healthy diet helps to promote physical and mental health.


It is important to emphasize that a healthy lifestyle does not require complicated measures. Even regular walking, cycling or swimming, combined with a balanced diet, can contribute significantly to back health. However, consult your doctor or nutritionist for individualized recommendations and plans. A healthy lifestyle that includes both exercise and a balanced diet is critical to the health of your back and should not be underestimated.



8. Hydration

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An often overlooked aspect of back health is adequate fluid intake. The discs between the vertebrae are largely made up of a gel-like substance with a high water content.

It is important to note that the water content in the core of the discs decreases throughout the day, especially when pressure is placed on the spine, such as from sitting or standing. This can cause the discs to flatten, making the spine more susceptible to injury and back pain.

Adequate hydration helps to maintain the elasticity and shock-absorbing capacity of these discs, which reduces the risk of back problems.



9. Professional help

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If back pain is chronic or intense, be sure to consult a physician or physical therapist. These professionals can provide individualized advice and specialized treatment approaches to relieve pain.

In summary, prevention and relief of back pain is of high importance to ensure the long-term health and productivity of the workforce. Implementing the above measures requires a conscious effort, but can contribute significantly to preventing back pain and increasing overall well-being in the long term. Back health should be considered an integral part of everyday work life.



Final thoughts

older man with white hair and stubble beard sits relaxed leaning back on office chair in office environment with colleagues in background - SANTERGO


In today’s hectic work environment, where sitting at desks for hours while using computers are commonplace, back pain has become a widespread challenge. Office back pain relief is a crucial aspect of maintaining our well-being in this modern setting. The good news is that we have control over our back health. The above strategies and tips offer an effective way to prevent or at least minimize back pain in the office or home office.

Ergonomic adjustments, like proper chair and desk height, regular breaks, exercise routines designed for office workers, conscious posture maintenance, and stress management are key components of a healthy back at work or at home. When you prioritize office back pain relief, you not only enhance your comfort but also boost productivity and ensure long-term well-being.

Remember, back pain doesn’t have to be simply endured. With the right measures and a proactive approach, you can enjoy your work life free from back pain. Invest in your health by implementing these office back pain relief strategies and take the first step toward a back pain-free office routine. Your body will thank you.

If you find the subject of office or home office ergonomics intriguing and wish to delve deeper, you might be interested in my book titled “Wellness in the Office” . In this book, I offer over 50 practical tips, along with humorous drawings, aimed at transforming your workspace into a small haven of comfort and productivity.

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.