Many people think that a heavy load is what ends up causing back pain, but even prolonged sitting can cause this pain in the workplace.

Jobs that cause back pain range from light office jobs to manual outdoor work. Today we look at how to survive sitting at the office day all day.

Yes, you might get that pat on the back when you hand in the task on time, but at the end of the day, it is your body that picks up the tab. This comes in the form of lower, upper back pain or neck pain.

What can you do to counteract this office life that you have to live?

We have taken time to talk to workers and experts alike to get an idea of what they go through, and what to do so that you can survive each day without going home with a nagging pain in your back.

Proper Workspace Setup

You need to set up your workspace for job success, and also protect your back while at it.

If you work in front of the computer, the chances are that you spend 99 percent of the day at the desk than anywhere else. It is more likely that you sit at the desk that is too high, with a chair that is too low and the neck bending down to look at the computer monitor several inches away.

This can result in all types of nasty stuff, the meanest one being back and neck pain.

The desk job might not be so physically taxing, but it can take a toll on your spine and lead to effects you never knew existed.

The proper way to seat at your workstation is to make sure you sit straight with the arms on the desk at 90 degrees. Your shoulders need to be relaxed and pulled back so that you don’t need to shrug your shoulders nor reach up to the keyboard.

Pick the Right Chair

You probably spend 90 present of the time in the office in your chair, either reviewing reports, chairing a meeting or typing away at the keyboard. You need to make sure the chair doesn’t add to the problems you are having with your back.

You don’t have to spend thousands of dollars on a chair to keep the pain away – all you need is the right chair with an adjustable height so that you can have your feet on the floor, lower back support and a solid cushion.

If the company gave you a crappy chair to sit on, then it is time to ask for another one. You can use an excuse such as “the chair will improve my productivity” and see if the manager can buy that. If the company can’t pay for it, then consider sacrificing part of your earnings to save your back.

Stay Limber

Along with proper workstation setup, you also need to stay mobile around the office. To keep your spine healthy, make sure you keep it active as compared to staying in the same position always.

You can set a timer so that you get up and do something different every few minutes, say, walking to the coffee machine or the printer.  You can even opt for a stretch in the cubicle (if you don’t mind the stares!).

As an employer, your role is to try and offer some way to handle back pain issues around the office. One of this is to have an inversion table from Free Your Spine in one of the vacant offices. This table helps relax taut muscles in employees.

In Closing

Make sure you have the right work setup for your office. This reduces the incidence of back pain in employees.