5 Ways to Reduce Back Pain at Work
“Back pain is the single leading cause of disability, preventing people from engaging in work as well as other activities,” says the American Chiropractic Association (1). In fact, more than 264 million workdays are lost due to back pain and/or injury every single year (2). Not to mention the healthcare costs– studies show that at least $50 billion is spent treating people with low-back pain. Now also factor in the money lost in wages and decreased productivity…
How to Minimize Your Back Pain at Work
1. Practice good posture
Having good posture is extremely important to avoiding both back and neck pain. CoreChair is a unique and innovative office chair that provides proper postural support (backed by research). The pelvic support cushion hugs the top of the pelvis to provide the foundation for a healthy spine by realigning the pelvis with the spine. Rather than resting on a tall backrest all day, the CoreChair focuses on strengthening those key postural muscles so that you can maintain good posture even after leaving your desk.
2. Increase level of movement
Exercise not only helps you live longer– it helps you live better. Nowadays, many workers spend the majority of their day sitting or standing sedentarily. This behavior leads to instances of stiffness, back pain, and discomfort (to just name a few). A great way to help reduce back pain and discomfort is to start MOVING!
A common message that circulates the web is “work, walk 5 minutes, work, walk 5 minutes.” Although this is an excellent way to add movement into the workday, it is not always feasible to leave your desk every 20-30 minutes. That is why we recommend adding an active sitting office chair to your workstation. An active sitting chair like the CoreChair, allows you to move while you sit– promoting blood flow, circulation, and improving your level of daily movement.
3. Sit with an open hip angle
Sitting with your knees slightly below your hips allows blood and nutrients to move freely throughout the body and allows for less flexion of the lumbar spine.
Keep this tip in mind when choosing an office chair–ensure that the chair can be properly adjusted to allow for this sitting position.
4. Adjust your car seat
Many individuals spend at least 30 minutes-1 hour commuting into work. Car seats are typically very poorly designed and can be a major contributing factor to back pain.
It is recommended to place a lumbar roll at the curve of the back and adjust the seat so that the knees are slightly below the hips.
5. Speak with your boss
Often times, most employees don’t want to complain to their boss about anything– let alone pain. However, if you are experiencing pain that is caused by your work environment, your boss should be the first person you notify. If your pain isn’t properly managed, you can suffer long term injury and potentially have to take a leave from work. He or she should be able to help provide you with special accommodations such as a proper ergonomic office chair that will help alleviate your back, neck, or hip pain, or adjust your duties to require less sitting.
Please– do your own research. Some traditional ergonomic office chairs might actually do more harm than good.
- Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.
- The Hidden Impact of Musculoskeletal Disorders on Americans, United State Bone and Joint Initiative, 2018.
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