How can I improve my posture in the office to avoid back pain?
May 5, 2023 | 20,00 EUR | answered by Eva Ziegler
Dear Sir or Madam,
I am writing to you as I have been experiencing increasing back pain, especially during my office work, for some time now. My name is Max Kohlstein and I work at least 8 hours a day at my desk. I usually sit in a slightly hunched position and after a while, I start to feel pain in my lower back.
I am concerned about my health and wonder how I can improve my posture in the office to avoid back pain. I am aware that poor posture at the workplace can lead to serious health problems in the long run and therefore, I want to actively address this issue.
I have already tried to vary my sitting position and take regular breaks to stretch and move. However, it seems that my efforts are not sufficient as the back pain persists.
Could you provide me with specific tips on how to improve my posture in the office to avoid back pain in the long term? Are there any specific exercises or tools that I should use? I am willing to make changes in my work routine to maintain my health and would appreciate your support.
Thank you in advance for your help.
Best regards,
Max Kohlstein
Dear Max Kohlstein,
Thank you for your message and for trusting in my expertise as an orthopedist. I am sorry to hear that you are suffering from back pain, especially during your office work. Poor posture at the workplace can indeed lead to serious health problems in the long term, so it is important that you take active steps to address it.
It is good that you have already tried to vary your sitting position and take regular breaks to stretch and move. These measures are important, but there are other things you can do to improve your posture in the office and avoid back pain in the long term.
First and foremost, it is important that your desk and office chair are ergonomically set up correctly. Your screen should be at eye level, your keyboard and mouse should be in a comfortable position, and your chair should provide good lumbar support for your lower back. If necessary, you can also use an ergonomic seat cushion to reduce pressure on your spine.
It is also important to regularly stand up and move around. Try to stand up, stretch, and take a few steps every 30 minutes. This helps to activate your muscles and release tension. You could also incorporate specific office-friendly exercises into your work routine, such as shoulder circles, side bends, or pelvic tilts.
Furthermore, it is advisable to regularly engage in physical exercise to strengthen your back muscles. Yoga, Pilates, or back exercises can be particularly helpful in improving the flexibility and stability of your spine.
If the back pain persists despite all measures, I recommend scheduling an appointment with an orthopedist in your area. It is important to have the cause of the pain evaluated in order to receive an individual treatment recommendation.
I hope these tips help you improve your posture in the office and avoid back pain in the long term. If you have any further questions, I am happy to assist.
Take care and stay healthy!
Best regards,
Eva Ziegler
