How to Avoid Back Pain in the Office

Almost everyone has experienced some form of back pain. It is one of the most common reasons that people need to go to the doctor. There are many things that can cause back pain, from poor posture to lifting heavy items incorrectly. Whatever the cause, back pain can be very debilitating, making it hard to walk, stand, or even sit down. 

At One Accord Physical Therapy, we understand that when you are in pain, you can’t perform your daily activities. We have four offices in Phoenix, Casa Grande, Gilbert, and Mesa Arizona, and 11 highly skilled physical therapists ready to provide you with top-notch medical care. We offer a full range of services aimed at treating your pain and getting you moving again.

What causes back pain?

Your back is a very complex and large area of your body. It bears a lot of your weight and needs to be able to flex, allowing you to twist, bend, lift, and jump. Back pain can be caused by certain habits, by traumatic injury, and by conditions that cause problems with any of the components of your back. Diagnosing and treating back pain are complex tasks that require medical assistance.

How to avoid back pain in the office

When you work in an office and are sitting at a desk almost all day, you might think that you are not doing anything that could cause you to hurt your back. However, there are many things that can cause back pain in an office. Here are some things you can do to avoid developing back pain in the office.

Adjust your chair

Having a comfortable, supportive chair that allows you to comfortably sit upright is important for your back. You want a chair that provides lumbar support and is adjustable to allow you to fit it to your body and the height of your desk. Having a chair with armrests is important, as this will allow you to relax your arms, which decreases tension in your neck, shoulders, and back. 

Wear the right shoes

Office dress codes vary, but typically there is some room for individual expression. Wearing practical, comfortable, supportive shoes is a great way to provide support to your whole body. Especially your back, when you’re standing up or moving around the office. 

Get up

Just sitting for long periods can cause back pain. It’s important to get up and move around at least once an hour. Even if you don’t have time or aren’t permitted to walk around, standing up at your workstation and doing a few simple stretches can really help your back feel better from all the sitting. 

Watch your posture

Pay attention to how you are sitting. Your body shouldn’t be oddly positioned in relation to your desk and computer. You need to position your monitor so that it is just slightly below the top of your head, and you should sit upright when looking at it and don’t slouch. Relax your shoulders and your arms. Keep both of your feet planted on the floor, slightly apart, and relax your leg muscles. Do not sit with your knees crossed, as this can twist your spine and cause back pain. 

Be careful with lifting

Though many office jobs don’t involve a lot of heavy physical labor, occasionally you may need to pick up a box of paper, move a desk, or some other more intense movement. Use caution when completing these seemingly simple tasks, and ask for help if you need it. If you must pick something heavy up from the floor, use proper lifting posture, using your legs to do the lifting and not your back.

Back pain is very common, and can totally interrupt your normal functioning, possibly making it difficult or impossible for you to work. Following a few simple tips will keep you from developing back pain in the office. 

To get treatment for back pain or other conditions, set up an appointment by calling the office location that’s most convenient for you.