How To Prevent Back Pain While Sitting At Office

Unfortunately, many occupations, such as routine office work (desk jobs), construction and factory work can increase the risk of developing significant pain in the back.

Preventing back pain at work:

Observe your posture

• Ensure good posture while sitting i.e. supporting your spinal curves and resting your feet flat on the floor.

Move your body and take breaks:

• Avoid sitting for a prolonged period and change position often to relieve pressure from your lower back.
• Walk around and gently stretch your muscles to relieve muscle stiffness.

Alter repetitive and strenuous tasks:

• Avoid performing repetitive tasks such as lifting heavy loads, bending, twisting or trying to reach an object in an incorrect position.

Choose the right chair:

• Ensure that your chair is comfortable to sit on and swivels, so that you can turn around without exertion or putting excess pressure on your back.
• Opt for a chair that has a proper built-in back support that will make you comfortable.
• Also, placing a small pillow or a rolled up towel between your back and the chair can fill the lower backspace and prevent back pain.

Perform simple exercises at your desk:

• Long spinal stretch: Sit up straight, place your feet flat on the floor and spread them apart. Keep your fingertips on your toes between your feet and stretch downwards until your palms are flat. Hold the position for 30 seconds and repeat this three times.
• Lower spine stretch: Sit firmly and keep your feet flat on the floor and ensure that your sitting bones are properly rested on your seat. Place your right hand on the armrest and stretch your left hand straight above your head. Now bend your spine slightly towards your right. Stay in this position for 30 seconds and repeat thrice on each side.