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Tips for Preventing Chronic Back Pain at Work


The three most common reasons you experience back pain are force, repetition, and inactivity. Most of these issues happen when we’re at work. When you improperly lift heavy things, the action will put undue pressure on your lower back. If you constantly perform certain movements involving the spine, the actions can cause repetitive motion injuries. If you sit at your desk for almost nine hours a day, that will lead to lower back pain and poor posture. Undoubtedly, what you do at work affects your spine health.

If you suffer from back issues, a visit to a chiropractor in West Jordan or your locale may be in order to check what’s wrong with your spine. Chiropractic therapy involves non-invasive treatment of the spine; it is a complementary and alternative branch of medicine that aims to treat mechanical disorders of the spine. It is generally helpful and pain-free—most patients only experience mild pain and soreness after a session.

But, while you can seek medical solutions to your back problems, it is also best to improve your spine’s health however you can. A few exercises while sitting on your office chair, as well as some back support and proper posture, will help relieve the pain you’re experiencing right now.

Desk Exercise

Back pain keeps you from doing your job properly. Sitting on your office chair for a prolonged period is the primary culprit to your lower back pain. This is the most common health-related desk job problem experienced by office workers. When you sit for eight to nine hours straight each day, the tendency is for you to slouch or slump back in your desk, which strains your ligaments and muscles, especially in your lower back area.

You can relieve the tension with a simple exercise. While seated on your chair, rock your pelvis back and forth. Tilt your hips up then round your back. Repeat the motion to get your muscles to loosen up.

Back Support

office chair

Your back should have ample support. Demand a desk chair from your company that is ergonomic, which means designed for efficiency and comfort in a work environment. If your organization refuses to provide you with the right office chair, use a lumbar pillow to cushion your lower back. This will keep you from slouching. Make sure also that your feet reach and rest on the floor. If your feet are dangling off your chair, that puts more strain on your back as it has to carry the weight of your legs.


Maintain good posture. Make it a point to check your posture throughout the day. If you’re slouching, straighten your back and sit upright. You should also stand up at least once every hour; try to walk a few minutes around the office to straighten your lower back and promote overall circulation. You can also do abdominal and full-body exercises such as crunches and squats. These exercises will strengthen your core muscles, which will reduce the pressure on your back. Moreover, you will have better posture if your core muscles are stronger.

When you deal with chronic back pain, it won’t only affect your work but your personal activities and overall wellbeing, too. So, make sure you look after your overall back health and get the care you need.

Villa Hope Content Team

Villa Hope Content Team

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