Back Pain Relief at Work: Effective Tips for Office Workers

A few simple changes to your work routine as part of the science of pain management can help alleviate the discomfort. Let’s look at a few ways to prevent these issues.

Posture Check

How you sit influences how your back feels. Appropriately aligning your back can help reduce the stress it takes.

Here’s what to do. When at your desk, sit with your head upright and in alignment with your lower spine. Avoid leaning forward. Having your neck and head directly over your shoulders indicates a healthy posture.

When focusing on your back, do not forget your legs. Let your feet firmly rest on the floor. Choose a chair height that allows you to rest your feet comfortably on the floor. If not, use a footrest.

Do not cross your legs because it overstretches your muscles and causes discomfort. Posture plays an integral role in performing other tasks like lifting objects. Bend your knees and lift your legs when you lift instead of bending at the waist. This way, you will lessen the pressure on your lower back and avoid disc or muscle issues.

Tweak Your Workspace

As we said, a comfortable chair supports the back and can minimize pain. Adjusting your chair’s height to your monitor’s eye level can help. It helps you avoid looking up or down at the screen, which prevents straining your back, neck, and shoulders.

Tweak your chair’s tilt position to find your ideal comfort. A chair with a lumbar support system can be adjusted to fit your lower back. It will give your back more support and help you ease your pain.

You may switch to a standing desk as part of your office ergonomics if sitting is taking a toll on your back. Some desks enable changing the position from standing to sitting. It can also help you stay active and move your back enough to prevent discomfort. Keep back pain relief products at hand for quick pain alleviation.

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Choose Comfortable Shoes

If your office work involves plenty of walking, wear comfortable shoes. Women should avoid high heels. Comfort comes before style. High heels harm your spine’s alignment, affecting your posture.

Sitting for extended periods in high heels also affects your posture by changing the angles of your knees. Wearing supportive shoes can help improve your comfort levels and also help reduce the pain you experience from frequent walking or extensive standing.


Fun Fact: Did you know that wearing comfortable shoes can improve productivity and overall well-being? Here is the study by NCBI- 

An Explorative Qualitative Study To Determine The Footwear Needs Of Workers In Standing Environments


Take Breaks

Prolonged sitting gets hectic on your back even if you maintain good posture. Those with problems like sciatica will have a hard time.

Take frequent breaks and move around to avoid back discomfort from sitting for too long. You can stand up once every hour. You can use these breaks to grab a drink, go to the bathroom, or do a few stretches.

Listen to your body to understand when to take a break. Remember, your body always tells you if it needs comfort. If you feel like your back or shoulders are tight, move around or stretch your muscles.

You see, a few quick changes to your work style and you will notice effective pain alleviation. For sore muscles and slight discomfort, using a reliable hemp-infused relief roll-on may help ease it. Follow the steps above to get the best results.

FAQs On Back Pain Relief For Office Workers

  • Should I keep working if my back hurts?

Do not play brave. Your body needs to recover from even the smallest injuries. Give it time to rejuvenate, and do not perform intense work with a hurting back.

  • What is the fastest way to relieve back pain?

Self-care helps if your pain is not severe. Use an anti-inflammatory topical, such as a pain-relief roll-on, spray, or ointment. Rest and use an ice pack to ease the discomfort. Practice proper posture.

  • How do I recover from sitting all day?

Take a break every hour. Get up from your sitting position and do some stretching, walk around for a minute or two, and then resume working.


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