5 Simple Ways to Keep Your Back Pain-Free While Working in the Office or from Home





(by Peter Buijs, May 30, 2022)



Many people suffer from lower back pain when they sit at a desk all day, even if they’re standing up or walking around. That’s why it’s important to take the time to keep your body healthy.


The best way to keep your back healthy while working long hours is by using proper ergonomics and by stretching regularly.


If you spend long hours sitting behind a computer, working from home, or simply don’t get enough exercise, your back could begin to ache and get stiff. If you’re struggling with back pain, you may be wondering: “How can I relieve my back pain while working at my desk, home office, or sitting at my computer?”





We’ve put together 5 simple ways to keep your back pain-free while working long hours or sitting in front of a computer, tablet, or mobile phone.



Create a Routine for Exercise

Dr. Jonathan Ruben Goins who is the owner for Atlas Chiropractic Clinic, is recommanding exercises. Office workers who exercise four to five days a week stand a better chance of avoiding back pain than those who exercise less often. That's because frequent activity helps improve posture and strengthen the core muscles used in sitting upright. One of the easiest ways to start a regular workout routine is to take advantage of a standing desk, explains Dr. Jonathan Ruben Goins.


Many office workers who work in cubicles spend long hours sitting behind a computer. This can cause some problems such as low back pain, hip pain, and neck pain. If you don't like sitting all day, consider getting up and moving around.


Doing some light stretching is also a good idea. For example, if you have a chair with an arm rest, push your arms out, stretch your legs, raise your arms above your head, and pull your shoulders down.


Stretch your back by pulling your head forward and then backward. Pull your head back and then push it forward again. You can also take short walks during your breaks. If you have a standing desk, try to stand up for a few minutes each hour. These simple moves will help you to prevent back problems.


Standing up for two hours straight a day, for instance, will help you improve posture without having to use any fancy equipment. Try it for yourself to see if it works for you.



Stretch your back regularly

It turns out that regular stretching can be helpful for people who sit all day long. Here's what Dr. Jonathan Ruben Goins is saying about stretching:


Stretching is a great activity for relieving stress and keeping your muscles limber, especially if you work at a desk or behind a computer. Studies show that people who perform regular stretching exercises report less pain and stiffness in their shoulders and neck. There’s no need to hold stretches for 30 seconds or more. Even 10-20 seconds of stretching every hour is enough to reduce pain.


Stretching is very important, and it can be done in many ways. For example, if you are sitting at a desk or in front of a computer all day long, you can stretch your back by doing these simple exercises:


  • • Sit up straight and then slowly move your head forward and then backward.
  • • Hold your legs straight out in front of you and then move them side to side.
  • • Bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • While lying flat on your back, raise your hips up off the ground by pushing your buttocks up off the bed.
  • • Hold your legs straight out in front of you and then bend your knees and raise your legs up until your body is parallel to the floor.
  • • Lay your head on the floor and then lift your head back up.
  • • Lie down on your back and then bend your knees and lift your legs up until your body is parallel to the floor.
  • • Stand up straight and then slowly bend your knees and then hold your legs straight out in front of you.
  • • Bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • Roll over on your back and then lift your legs up.
  • • Stand up straight and then bend your knees and raise your legs up until your body is parallel to the floor.
  • • Stand up straight and then bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • Lie down on your back and then lift your head up.
  • • Lay your head on the floor and then bend your knees and lift your legs up until your body is parallel to the floor.
  • • Stand up straight and then bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • Lie down on your back and then lift your head up.
  • • Put both hands on your belly and push your body up.
  • • Bring your hands around in front of you.
  • • Push your butt up off the chair.
  • • Bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • Bend your knees and roll over onto your stomach. Then, slowly push back up to an upright position.
  • • Stand up straight and then bend your knees and raise your legs up until your body is parallel to the floor.
  • • Roll over on your back and then lift your legs up.
  • • Put your hands on



Take frequent breaks

Dr. Jonathan Ruben Goins reports that back pain affects nearly 80% of people in the Philippines, which means that most of us have had to deal with the pain at some point. The main causes of back pain are muscle strains, but a lack of movement, poor posture, and bad sitting habits can all lead to pain. Even standing up and sitting down too quickly can cause the same problems. The worst thing you can do when you feel pain in your back is to keep working, as it’s likely to just get worse. Instead, you should take frequent breaks throughout the day to stretch, relax, and get up and move around. This not only helps your back, but your overall well-being.


Taking frequent breaks throughout the day is very important. You should stand up and move around whenever you feel tired. If you have a desk job, take frequent breaks so that you can stretch your back and legs. You don't want to sit for too long, as this can cause your back to tighten up and become tense. It's also important to maintain good posture. It can be difficult to maintain good posture while sitting in front of a computer, but you should still try. It's better to be in good postural position even when you are seated. It's best to avoid prolonged sitting and instead, take frequent breaks. Try to walk around your desk whenever you feel tired or stiff.



Make your work area ergonomic

The most common reason for back pain among office workers is due to improper ergonomics. This includes sitting too close to a computer screen or typing on a keyboard and mouse.


There are a lot of things you can do to keep your back pain-free while working in the office or from home. One of those things is to make sure your work station is ergonomic. But before you even consider buying new furniture, take a moment to think about how you’re sitting in your current chair. If there are any parts of your body that are uncomfortable or are feeling strained or painful, what changes can you make to improve things?


You don’t have to spend hundreds of dollars on a standing desk to get the same benefits. A simple solution is to put a box underneath your desk so your legs are elevated. This will help relieve the pressure off your lower back and allow you to sit for longer periods of time without having to get up every half hour or stand for long periods of time.


It is important to be aware of the causes. We should not ignore them, and that is why it is important to have an ergonomic chair. There are lots of things we can do to keep our back pain free while working in the office. One of those things is to make sure that our work station is ergonomic. We should also make sure that we use a proper posture when we are sitting at our desk.


The most common reason for back pain among office workers is due to improper ergonomics. This includes sitting too close to a computer screen or typing on a keyboard and mouse.


There are a lot of things you can do to keep your back pain-free while working in the office or from home. One of those things is to make sure your work station is ergonomic. But before you even consider buying new furniture, take a moment to think about how you’re sitting in your current chair. If there are any parts of your body that are uncomfortable or are feeling strained or painful, what changes can you make to improve things?


You don’t have to spend hundreds of dollars on a standing desk to get the same benefits. A simple solution is to put a box underneath your desk so your legs are elevated. This will help relieve the pressure off your lower back and allow you to sit for longer periods of time without having to get up every half hour or stand for long periods of time.



Adjust your desk height, width and position

I used to work in a corporate office and sit in front of a computer all day long. This was my daily routine for several years before I switched to working remotely. Nowadays, I sit in the same chair all day long. Sometimes I stand up to stretch my legs, but I always sit down afterwards. If I were to sit all day without moving, I would get back pain pretty soon. So I adjusted my desk height, position and width according to the advice in this article. After I made these changes, I’ve been able to avoid back pain for several months now.


There are several different ways that you can adjust your desk height, position and width so that you don't get back pain. The first thing you should do is to measure your desk height. How high are you sitting? This can be done with a measuring tape. Do you have a tall desk, an average desk or a short desk? In case you have a short desk, it is better to get a taller chair.


The best way to avoid getting back pain is to get the right chair for your desk. Make sure that the chair you choose can support you comfortably. It should be sturdy enough to hold you for a long time. Don’t use a desk chair unless you are sure that it can support you. You also need to adjust your desk height according to your physical condition. Make sure that you are sitting straight. If you sit slouched, you might be causing damage to your spine. Also, you should make sure that your elbows are in a proper position. They should be on the side of your body and not on top of it. You should also get the right position for your keyboard. You should put your monitor at eye level. Your hands should be resting on your lap or your desk.



In conclusion

Office workers are the ones that spend most of their time sitting at a desk. Sitting for long periods of time has been linked to lower back pain, and while many work from home, we often don’t have the option of getting up and moving around. So, how do you stay pain-free and productive when working?


There are simple things you can do to help keep your back happy and healthy. Make sure you’re using good posture and standing up straight frequently to keep your spine aligned and your back happy. Take breaks every 30 minutes and stretch out your legs and arms to loosen up the muscles. If you have desk jobs, make sure to take off the time to walk around once in a while. If you work from home, set up a standing desk and make sure you have good lighting and adjustable chairs to make working a little more comfortable.


If your desk is uncomfortable, use ergonomic tools to improve your position and make sure you’re not leaning too far forward or to the side when sitting or standing. Don’t forget to take the time to exercise, even if you’re working out during your lunch break or on your lunch hour. If you have the option of doing so, work in a standing or walking position throughout the day instead of sitting all day.


In case you are injured or you feel physical complications, please do give us a call at +63 (0) 960-811-5931 and visit our chiropractic clinic for a chiropractic treatment or find more information on our website https://atlaschiro.ph/