Work back pain—it happens to everyone. From the executives to the customer service department, if you work in front of a desk and have a bad chair, back pain won’t spare you. While it’s painful and unbearable at times, most people don’t do enough to prevent it.
You find offices where everyone uses small chairs with almost no back support. A few executives may have ergonomic chairs, but everyone else suffers back pain every day by using unbearable office seats. If you’ve suffered enough and would want a good solution, this guide is for you.
Why does your back Pain?
Poor sitting posture is the main cause of back pain for people who do desk jobs. You may not be involved in any heavy pushing or pulling but sitting for long causes as much strain to your spine as lifting heavy objects.
Your spine is what gives your body structural support. Without it, you can’t stand or sit. The backbone needs to be relaxed at all times to help you avoid back pain. When its muscles are cramped because you sit in the same position for long, your back starts to pain.
The lower back is the biggest victim of office back pain. That’s the part that supports most of your upper body’s weight. So, when you slouch or fail to seek lumber support, your lower back aches consistently. Sometimes the pain may affect your neck area and the upper back also.
When you start to feel pain in your back every time you stand, you have back pain and should seek help. There are several ways to deal with back pain, including seeing your doctor. But before you book an appointment, try the following.
Find a better Chair
If you are in a position to change your office seat, find a better one. You probably spend eight hours or more per day on your office chair. That's more time than you spend at the gym or watching TV in the evening.
As such, invest time and money for the best office chair you can afford. Modern chairs have an adjustable backrest, which helps you adjust it forward or backward depending on how you love to seat. Its height should also be adjustable or be tall enough to help you sit comfortably in front of your desk.
Another good feature of an office chair is the depth of the seat. Your back can’t be comfortable if you can’t sit properly. Most seats on sale are designed to suit short and medium-sized people, so it shouldn’t be difficult to find a comfortable chair. But if you are tall and big, pick a chair with a long depth.
Don't forget about the armrests, lumbar support and the availability of a swivel feature. Gone are the days when you had to stand and turn around to converse with a colleague. A good, swivel chair with casters should help you turn and move around without having to stand.
Set your Desktop Properly
Once you buy a good chair, set your laptop or desktop in the right way. The best position to place your computer is directly in front of you. Most experts recommend that you place it your arm’s length away to reduce eye strain. Sitting too close to your desktop is bad for your eyes.
Your eyes should always be on par with the laptop. You shouldn't have to lean upwards or downward to view what's on your screen. It’s also advisable to tilt the screen backward slightly. This helps you view the whole screen more clearly.
It’s worth noting that you can get back pain when you have a good chair and your desktop is set in the right position. How you sit can either relax your spinal cord also stress its muscles and lead to back pain. It’s important not to slouch or to lean forward without supporting your back. The best way to sit is upright your back supported.
Consider buying a Decompression Belt
If you are always suffering from back pains even when you change your seats, find a decompression belt. Designed to offer support to your lower back area, these belts are worn around your stomach. They inflate at the press of a button to stabilize your sitting position. At the same time, they reduce stress in your lumbar muscles and discs, helping you avoid back pain.
Decompression belts come in adjustable sizes that can fit all kinds of weight sizes. From slim men and women with waits lower than 28 inches to plus-sized people with waist lengths up to 55 inches. If you want to solve your back pain support problem, find a good decompression belt.
The best belts cost between $20 and $80 and provide clinically approved traction to help your back support. Besides lumbar support, decompression belts also help soothe sore muscles. If that’s not enough, several government studies have found decompression belts effective at increasing spinal height and relieving back pain.
Exercising helps relieve muscles in the body. Whole-body workouts are the best kinds of exercises because they improve all muscles in your body. There are also special back pain exercising that help relieve stress from your back instantly.
Wall sits where you lean your back on a wall and mimic a sitting position are effective for back pain. Slide down the wall severally. Weight lifting albeit with light dumbbells can also help your back. Acrobatics, like swimming, walking, and bike riding are also helpful for strengthening your muscles in all body parts.
After a few weeks of exercising, you should begin to feel relaxed on your back once again. But if nothing seems to be working, visit your doctor. There are plenty of pain killers that help relieve back pain. They are not a permanent solution but help reduce the pain as you consider finding long-lasting solutions.
Back pain can be caused by many things. In the office, poor posture, and bad chairs are the biggest cause of back pain. It's easy to read the signs. Consistent aches in your lower back, lack of comfort while sitting and sharp pains in the upper back are the common signs.
If you need a solution against back pain, start by examining your chair. Buy a new one if your seat causes you discomfort. Set your desktop in a way that keeps you comfortable. Exercise regularly, consider buying a decompression belt or visit your doctor for professional guidance.