Many people who work for a long period at a desk might experience some level of back pain. There can be many different reasons why back pain can occur, but there are also plenty of things we can do to alleviate and prevent back pain at work. As experts in ergonomic office design, we’ve set out some of our best tips and advice to keep you working comfortably throughout the day.
There are various reasons why you might experience back pain whilst working at a desk. This can include working at an incorrect posture, maybe because you’re not sitting in a supportive chair, or because your workstation isn’t correctly set up. If you have to stoop, slouch, or awkwardly bend and twist to access the equipment on your desk, this can all result in back pain.
You can also experience back pain at work due to sitting in one position for too long, which puts too much pressure on specific muscle groups. Not moving enough throughout your working day can result in back pain, due to muscles being weaker and unable to support you as you work.
Back pain at work can, unfortunately, be a common issue for those who work at a desk. However, there are plenty of steps to take to help alleviate and prevent back pain.
Often, people may only start to think about their desk ergonomics once they start to experience severe back pain. However, taking a proactive approach now can help to avoid serious issues that come with musculoskeletal disorders that can occur from a poor workstation setup.
Anyone who works at a desk for extended periods should take the time to ensure their workstation is setup correctly. This will include using the right ergonomic office accessories to support health and comfortable working. You shouldn’t wait until you experience a lot of pain – start making changes now.
There are certain rules to follow to help support comfortable working and a healthy posture while working at a desk. The exact measurements will vary, as you workstation will need to be set up for your specific needs.
Starting with your monitor, this should be directly in front of you, about an arm’s length away. The top of the screen should be just below or directly at eye level. You shouldn’t have to stoop or twist to see your screen. A monitor riser will help to get your screen to the right height.
If you use a laptop, you should use an adjustable laptop riser to set the monitor in the right place. With this, you should also use a separate keyboard and wireless mouse, so your arms can be held at a comfortable position.
The keyboard should be directly in front of you and used with your arms at a right angle. Your upper arms should be close to your body and your forearms held out at the same level as your elbows. Your mouse should be in easy reach next to your keyboard. A wrist rest can help to provide additional support to hold your wrists in the correct position.
Any other equipment that you use frequently, such as your phone, stapler, hole punch, etc, should be easily accessible from where you are seated. You shouldn’t have to stretch or awkwardly bend to be able to use any of your equipment.
A sit stand desk can be a huge benefit for those who work at a desk. It’s true that sitting for long periods can result in back pain, but standing for too long can also put pressure on back muscles and result in aches and pains. A standing desk converter will give you the best of both sitting desks and standing desks, offering the option to easily alternate between the two.
Generally, it’s advised to spend around one hour standing for every one to two hours you spend sitting, but this could vary for each individual. A standing desk converter gives you flexibility to switch between sitting and standing, simply by moving the converter up or down, so you can change positions whenever you feel the need.
The standing desk converter from Leitz uses pneumatic assisted adjustment to effortlessly lift the desk within its own footprint, so you won’t have to waste time assembling and disassembling your workstation every time you want to switch. It’s height adjustable, so you can find the perfect position for your needs and stays strong and stable at any height.
The best office chairs for back pain will provide adequate lumbar support. This will help to improve posture while you work, but helping to hold your spine in the correct position and not put extra pressure on muscle groups.
Good ergonomic office chairs can also include options that are designed to keep you moving and strengthen your core. This will also help to prevent back pain, by helping to activate muscles and improve core strength. This can include using sitting balls designed encourage movement in your back and core. These are ideal for use alongside a traditional office chair and can be another option to switch out to when you want need a little more movement while you work.
Another option is to sue a sit stand stool. These are perfect to use alongside a sit stand desk, as they will provide extra support when your desk is in the standing position. At Leitz, our sit stand stools feature a rounded base, which encourages movement whilst you work to strengthen the core and improve posture. Our ergonomic office stools are height adjustable, so you can find the perfect position for your requirements. Like the sitting balls, these are perfect for use in addition to a traditional office chair, so you’ll still have periods of working with lumbar support and periods where you can keep active whilst working.
Keeping active throughout your working day is a key part of preventing back pain. As well as using sitting balls and rocking stools, you can also get other ergonomic accessories that encourage movement. For example, Leitz foot rests feature a flat side and a rounded side, so you can choose whether to use them as a traditional foot rest or as a rocker to encourage movement. This can help to improve circulation and encourage a healthy posture while you work.
You should also ensure you’re taking plenty of breaks during the day. This could be to do some simple desk exercises and/or desk stretches to help to relieve any aches but could also be to take five minutes away from your desk. It’s recommended that you get up and move around at least for five-ten minutes out of every hour that you’re working, to maintain healthy circulation and prevent aches and pains. If you’re working from home, it might be possible to take a phone call while walking around. If you’re in the office, you could go to someone’s desk to speak to them rather than sending an email.
You could also utilise your lunch break as a way to help keep you active and prevent back pain. Even just going for a walk can help to encourage better posture and improve circulation, but you could also engage in other types of exercise. You could take an exercise class at a gym close to your office or take part in an online class if you’re working from home. Any kind of movement you can do will help to encourage better health and avoid aches.
Leitz has a huge range of ergonomic office equipment to support productive and comfortable working both at home and in the office.
You can read more about the benefits of office ergonomics for healthy working below:
What Are The Benefits of Sit Stand Desks?