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How to reduce back pain in the office

We'll start with a cliché, but back pain is indeed a widespread disease of our time. We spend hours every day hunched over (because almost no one sits properly) in front of a computer, monitor or desk, forcing our bodies and spines into unnatural postures that cause pain in response. But what can we do about it?

 

Back pain: what causes it?

Back pain is a muscular reaction, most often caused by 'pulling' the back or by continuous and prolonged poor exertion (back pain is rarely a symptom of serious illness). 70% of people experience it in their lifetime, especially if they have an office job. The question then is not whether your back will hurt, but when and how much?

There are of course "back pain prevention" practices, we've got some for you, we'll tell you about them in a moment, but first an important question: how does your back hurt?

 

How and when does your back hurt?

Is it worth observing how and when your back hurts? Back pain is most often the result of poor ergonomics and posture. If you can, keep a backache diary: it's not as serious as it sounds, it's just a matter of noting the days and times when you have a headache.

This can tell you a lot: if, for example, your back hurts when you sit in the office for long periods of time and on days when you're not there, you have typical office back pain. It also tells you whether it hurts often (many people say "oh, it doesn't hurt very often" and then it turns out that it hurts several times a week) and how much it hurts (it's worth scoring the pain intensity from 1 to 5)

It is also important how it hurts: if the pain starts in the neck and goes down to the upper back and from there to the limbs, and goes away when you change position, then it is very likely that you have "normal office" back pain, if it is arrowhead then you may have pulled or lifted yourself, if it hurts at one point then it may be "knotted".

 

Here's what you can do for office back pain

I'm almost certain that you know most of these things, but either you don't do them or you don't do enough. You'll find out, because I'm going to tell you 5 techniques and if you still have back pain, you might need me.

Sit properly. To sit properly, you should have your feet on the floor (you put them down quickly, didn't you?), sit with your back straight and your hands just reaching the keyboard. If you do this, you'll put much less strain on your spine and back than you did before, hunched over. It's not easy to sit like this, but it's worth it.

Make everything ergonomic. Your chair, your desk (I don't recommend kneeling on all sorts of strange balls), your mouse (you can hardly count how many clicks you make in a day) and your keyboard. This is expensive, of course, but it reduces the pain.

Take a walk sometimes. You've seen that written down 50,000 times, but you haven't done it, have you? Then trying to reach the ceiling or bending over sometimes is not going to happen, is it? It would help.

Do not "push". For many of us, when we get home afterwards we are still constantly pressing our phones, craning our necks, tilting our heads back, pushing our heads forward, existing in the shape of an S and being surprised by the pain.

You can also relieve the strain on your back if you have a "hard mattress", as this can help at night. The hard mattress is the one that "breaks" you at first and you can hardly sleep on it, but you will get used to it.

Plus a tip to exercise. Even just riding a bike or walking regularly, or even lifting a bottle of mineral water 10 times, is sport. Anything can be a sport that "gets you out"

 

Still hurt? Do this.

If you still have back pain, come and see me, I'll be happy to help you get rid of it: I may be able to help you feel much better with just one treatment.

Picture of Zborai Tamás Péter

Péter Tamás Zborai

My name is Tamás Zborai, I am a chiropractor and manual therapist. I can help you with exactly what you are here for! I will take away your pain and even after just one treatment, I will give you back the pleasure of pain-free life and movement.
Picture of Zborai Tamás Péter

Péter Tamás Zborai

My name is Tamás Zborai, I am a chiropractor and manual therapist. I can help you with exactly what you are here for! I will take away your pain and even after just one treatment, I will give you back the pleasure of pain-free life and movement.

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