On average, an active person spends 6 to 7 hours a day sitting at a desk. Sitting still for many hours causes what is known as a sedentary lifestyle. However, human beings are not made to be sedentary; in life and at work, it is essential to move to stay in good health.
Sedentary work is one of the main causes of back pain. Indeed, poor posture and lack of movement and physical activity are at the origin of various muscular or spinal pains, including back pain.
Fortunately, back pain heals in a few days or weeks. By maintaining regular physical activity and having the proper office furniture, you can promote good posture and prevent back pain from occurring.
What causes back pain at work?
There are many causes for back pain at work and they depend on many individual factors such as age, body type and health status, but also on factors related to your home and work activities as well as your leisure time.
However, work activities are considered to be more of an aggravating factor than the actual cause of back pain. Back pain can be caused by manual handling at work, by sitting for long periods of time, or by psychosocial stresses associated with work, such as tension in the work environment.
Overall, carrying or transporting loads is the main cause of work-related low back pain, followed by manual handling of objects and, finally, awkward postures and lack of movement.
The choice of office furniture at work is another overlooked but very important cause. Indeed, chairs, armchairs or desks that are not adapted to the work environment can cause back pain.
For example, a chair that is too high destabilizes the body, causing fatigue and creating pressure on the sciatic nerve, resulting in discomfort and pain. On the other hand, a chair that is too low creates pressure on the internal organs and promotes swelling of the legs due to poor blood circulation to the lower legs.
As for desks, when they are too high or too low, they change the alignment of the spine which can lead to back injuries. The position of the head, which is bent forward, can cause neck pain.
How to avoid back pain at work
On the other hand, standing all day at work will not cure back pain. That is just as risky as sitting. The best solution for your body’s well-being is to move around and change positions regularly throughout the day.
In order to prevent back pain at work, you should :
Stand up and walk
It’s not always easy to remember this, especially during a busy workday. However, to avoid stiff and tense muscles, consider taking regular breaks to get up, walk around and stretch, whether it’s to get a coffee, visit your colleagues, etc.
Also consider changing your daily habits. For example, if you have to go up or down a few flights of stairs, walk them instead of taking the elevator and not moving.
Maintain a good posture
To promote good back health, try to maintain a good posture even when you are sitting. To do this, keep your lower back pressed against the support of your chair, avoid tilting your head forward to prevent neck pain, bend your knees and keep your feet on the floor and avoid working with your arms raised.
Always keep your arms close to your body or on the armrests to reduce the pressure on your back. It is also recommended to alternate and vary the positions as much as possible to avoid sedentariness and to stimulate different parts of your body.
Choosing the right equipment and furniture for your office
Being the place where you spend six to seven hours of your day, your workspace needs to be set up in a way that makes you feel comfortable and productive. The best way to accomplish this is to choose ergonomic equipment and furniture. When it comes to ergonomic furniture, there are an infinite number of choices and they are tailored to your specific needs.
You can opt for an adjustable workstation so you can work both sitting and standing, or get a footrest for added comfort, or even a computer stand so you can use your computer comfortably no matter where you are.
Practice regular physical activity
Also consider playing sports and maintaining regular physical activity outside the office. This will allow you to re-energize yourself and stay in shape, but above all to release all the stress and pressure that can quickly accumulate during a working day.
How to choose an ergonomic office chair
An ergonomic chair is a must for anyone who spends a lot of time sitting at their desk. Ergonomic chairs are stable, sturdy, comfortable and adapt to a person’s body shape regardless of weight or height, providing better seating and an optimal comfort level.
If you want to buy an ergonomic chair, there are several features to consider such as height adjustments, tilts, armrests, padding, casters and more to better fit your needs.
In order to choose the ideal ergonomic office chair, you need to make sure that the chair has an adjustable lumbar support, a seat that is adjustable in height and depth, a backrest that is adjustable in tilt, height-adjustable armrests and wheels that are adapted to the floor.
The best ergonomic chairs on the market
How to properly adjust your office chair
Lower back support
For maximum comfort, it is important that most of your back is in contact with the chair. To achieve this, adjust the angle of your backrest so that the lumbar support comfortably supports the lower part of your back. This will allow you to maintain a natural curve as well as relieve back strain.
Armrest
When it comes to armrests, it’s ideal to keep them at a 90-degree angle to your arms. If you have the ability to adjust their height, keep them at the same height as your desk or work surface. This will help reduce arm and shoulder fatigue while ensuring proper wrist articulation.
Elbow Measurement
With your arms straight on either side of your body, place them on your desk or work surface and make sure the armrests are adjusted so that they barely touch the bottom of your elbows. If the armrests cannot be adjusted or force the elbows to come up slightly, it would be best to remove them.
Thigh measurement
Sitting in your chair, check that you can easily get your fingers under your thigh at the front edge. If your fingers feel too tight, find a footrest that will help support your feet.
Calf measurement
With your back pushed against the back of the chair, try to get your clenched fist between the back of your calf and the front of your chair. If you have difficulty doing this, your chair is too deep. It would be advisable to adjust your backrest forward or insert additional lumbar support such as a cushion or pillow.
Eye level
Your eye level should be the same height as the center of your computer screen. If you notice that the screen is lower and you feel tension in your upper neck, consider adjusting it by raising it to your eye level.
H2 : How to protect and take care of your back
Standing up straight
The first thing you need to do to take care of your back is to adopt good posture on a daily basis. When you sit, keep your back straight, put your feet on the floor, avoid crossing your legs and keep your electronic devices at eye level. When standing, it is best to keep your head upright and neck extended, keep your shoulders even and adopt an upright posture.
Playing sports
It is possible that due to lack of activity, certain muscles or joints are no longer used to moving as they should. That’s why it’s so important to exercise regularly to help you stay healthy and protect your back.
You don’t have to engage in intensive training, just some cardio-training, stretching, or even cycling will help.
Be mindful of your weight
Weight is an important factor related to back pain, as weight gain can lead to muscle strain and pressure on joints and bones. In this sense, try to maintain an optimal weight for your body type through a balanced diet and regular exercise.
Avoid heavy loads
To protect and support your back, handle heavy loads with care. Avoid stooping or bending your back when picking up an object from the floor. Instead, squat down to distribute the weight on both your legs and back.
Taking care of your sleep
The choice of bedding and the right sleeping position is equally important to prevent back pain. Favor sleeping on your back or on your sides for maximum comfort.
Stop smoking
A recent study at Northwestern University in the U.S. found a link between chronic back pain and smoking. In fact, the researchers found that smoking is partly responsible for back pain since it strongly stimulates certain areas of the brain associated with pain and the way the brain reacts to back pain (source).
With Agence Aura, say goodbye to back pain in the office. Check out our range of ergonomic office chairs and furniture to promote good posture at work and reduce the pressure on your back!