How can I protect my back at the workplace?
April 22, 2022 | 30,00 EUR | answered by Ludwig Born
Dear occupational health physician,
My name is Marie Maier and I have been working in an office job for many years, where I spend most of the day sitting at a desk. Lately, I have been experiencing increased back pain, which is bothering me both during work and in my free time. I have already taken various measures to relieve my back, such as taking regular breaks, adjusting the ergonomics at my workplace, and doing targeted exercises to strengthen my back muscles. However, the pain seems to persist and I am concerned that it could have long-term effects on my health.
Therefore, I would like to seek your advice on how to better care for my back at work. Are there specific exercises or measures that I can integrate into my daily work routine to alleviate my back pain? Are there any specific tools or ergonomic solutions that could help me relieve my back? I am willing to do everything to improve my health and reduce my discomfort, so I would be very grateful for your professional assessment and recommendations.
Thank you in advance for your support.
Sincerely,
Marie Maier
Dear Mrs. Maier,
Thank you for your inquiry regarding your back pain, which is particularly affecting you at the workplace. It is important that you take care of your health and take measures to alleviate your symptoms and avoid long-term effects on your health.
Back pain is a common issue for people who spend a large portion of their day sitting, especially at a desk. It is good that you have already taken some measures to relieve your back, such as taking regular breaks, making ergonomic adjustments at the workplace, and doing targeted exercises to strengthen your back muscles. However, it is important that you continue to stay active and look for more ways to alleviate your back pain.
One way to better protect your back at the workplace is to use an ergonomic chair that provides good support for your back and helps you maintain a healthy sitting posture. Make sure that your desk and chair are adjusted to the correct height to ensure optimal body posture.
Additionally, you can take regular short breaks to rest from sitting and incorporate small movement activities, such as stretching exercises for your back and shoulders. Stand up and take a few steps in between to activate your muscles and release tension.
There are also specific exercises that you can do at the workplace to strengthen your back muscles and improve your posture. For example, you can do pelvic floor exercises, shoulder circles, or neck rolls while sitting to release tension and promote blood circulation.
Furthermore, you may also consider whether a height-adjustable desk or standing desk is an option for you to switch between sitting and standing and relieve your back.
It is important that you also maintain a healthy posture outside of the workplace and engage in regular physical activity to strengthen your back muscles and improve your overall health.
Please note that my recommendations are general in nature, and it is advisable to consult with a physiotherapist or orthopedic specialist to find individual solutions for your back pain.
I hope these tips will help you and alleviate your back pain. Please do not hesitate to contact me again if you have any further questions or need additional support.
Sincerely,
Ludwig Born, Occupational Medicine Doctor
