How To Reduce Back Pain At Work

How To Reduce Back Pain At Work

  • Are you struggling with back pain?
  • Do you constantly fidget in your chair, unable to find the right position?
  • These are some of the top signs that you need to change your chair set up or indeed change your chair.

How do you know if you need to change your chair to relieve your back pain?

If you are struggling with back pain at work, and can only sit for limited periods before needing to take a break from sitting, the following will be helpful for you.   Whilst I would always recommend taking standing breaks from sitting,  you do also need to be comfortable when seated, so you can concentrate on your work.    There is nothing more distracting than pain!

So first, lets find out if some simple adjustments to your existing chair can make all the difference:

  1. Does your chair have a lumbar support?
  2. Can you adjust this support in height and depth so it fits into the curve of your lower back?
  3. Does the chair have a flat seat?
  4. Does the chair have adjustable height and width armrests?
  5. Can you adjust the seat depth?
  6. Can you adjust the seat height?
  7. Does the backrest adjust in angle so you can set it in a position to suit your body?
  8. Does the seat adjust in angle?

If you aren’t sure, do take a few moments to see if you can change the position of any of these to make yourself more comfortable (and see our Leaflet for more information).

You may be surprised to actually find that a few simple adjustments can make a big difference to your comfort levels.   The most important of all of these is that the lumbar support is in  the right place for the curve of your back.

If you answered no to one or more of the above, it is definitely time to look at getting a more suitable chair for your requirements, particularly if you regularly spend more than a few hours a day at your computer.  In particular, if the chair seat has a tilt down at the back of the seat, this may be causing your pelvis to tilt backwards, putting pressure on your lower back.   If this is the case, it may be that you can use a cushion on the seat.

However, like a badly fitting suit, if you find it just doesn’t feel right, no matter how much you try and adapt it, you may need to invest in a more suitable option that will last you for years to come.   We all know we need to invest in a suitable mattress for a good nights sleep, well, if you are spending a similar amount of time sitting down at your desk during the day, investing in a proper ergonomic chair will keep your back healthy.   If your back has become sensitive, the more adjustable the chair needs to be so it can be adapted to suit your backs requirements, maximising the recovery process and allowing your tension build up to reduce.

I personally know how important this is, when recovering from a sacroiliac joint injury and see the power that change has made to our clients lives!