How can I prevent back pain in the workplace?
December 1, 2023 | 30,00 EUR | answered by Selma Stamm
Dear Doctor,
My name is Jan Meyer and I have been working in an office job for several years, where I sit at a desk for several hours every day. Lately, I have been experiencing increased back pain, especially in the lumbar region, which is affecting me both at work and in my free time.
I have already tried to improve my sitting position, take regular breaks, and do gentle stretching exercises, but the pain has not gone away. I am concerned that my back problems could worsen and have long-term effects on my health.
Could you please give me some tips on how to effectively prevent back pain in the workplace? Are there specific exercises or ergonomic aids that could help me? Should I take certain measures to optimize my workplace?
I would be very grateful for your advice and support in relieving and preventing my back pain in the long term.
Sincerely,
Jan Meyer
Dear Jan Meyer,
Thank you for your message and for trusting in my expertise. I am sorry to hear that you are experiencing back pain, especially in the lumbar spine area. Back pain is unfortunately a common problem, especially for people who spend a large part of their day sitting, as is often the case with an office job.
It's good that you have already tried to improve your sitting position, take regular breaks, and do light stretching exercises. These measures are important steps to prevent back pain, but sometimes they alone are not enough to relieve the discomfort. That's why I would like to give you some additional tips that can help you reduce your back pain and prevent it in the long term.
1. Ergonomic aids: An ergonomically designed workstation can help reduce the strain on your back. Make sure that your chair has a good backrest that supports your back, and that your desk and monitor are set at the right height to allow for optimal posture. An ergonomic mouse and keyboard can also help reduce strain on your wrists and back.
2. Active breaks: In addition to taking regular breaks from sitting, it's important to also take active breaks during work hours. Stand up, take a few steps, do light stretching exercises, or take a short walk. This helps loosen up the muscles and promote circulation.
3. Back-strengthening exercises: There are specific exercises that can help strengthen the back muscles and prevent back pain. These include back extensor exercises, abdominal exercises, and stretching exercises for the entire body. It is advisable to integrate these exercises into your daily routine regularly to benefit from a strong back in the long term.
4. Posture training: Be mindful of your posture during work. Try to sit upright, relax your shoulders, and avoid overextending your neck. Good posture can help reduce strain on your back.
5. Stress management: The influence of stress on back pain should not be underestimated. Stress can exacerbate muscle tension and lead to back pain. Therefore, it is important to also take measures to reduce stress, such as relaxation techniques like yoga, meditation, or breathing exercises.
I hope these tips help you alleviate your back pain and prevent it in the long term. If the symptoms persist or worsen, I recommend seeing a doctor to receive a precise diagnosis and discuss further treatment options.
I wish you all the best and a speedy recovery!
Best regards,
Selma Stamm
