Back pain and office work

It is very bad for the back if you sit all day. Very often, pain in the blue or neck is observed in people who work in the office. Many people are not in the correct position of the body at the computer, leaning towards the screens, straining their shoulders and neck. This everyday position leads to back or neck pain.

What are the causes of frequent back pain in office workers?

Back pain

The biggest cause of back pain in office workers is that they force their bodies to stay in the same position for long periods of time.

The back is under intense strain and pressure when working on a computer. Therefore, it is very important to pause at work, often change body position, and do relaxing exercises.

Pay attention to what are the main factors that can cause back and neck pain in office workers:

Position of the computer screen

Chair height

Position of the keyboard and mouse

Body position

If you work in an office and want to avoid back pain, keep your back and neck as upright as possible. Avoid leaning and awkward postures. This will help you avoid back and neck pain. Also, strengthen your back and neck muscles. There are many muscle training exercises that you need to do regularly in your spare time.

How to properly sit in front of the computer?

How to properly sit in front of the computer?

Incorrect posture in front of the computer leads to various serious diseases. While working, a person gets carried away, and does not notice how he gets used to the wrong position of the body for a long time, thereby developing unpleasant symptoms throughout the body, especially in the spine.

Therefore, you just need to accustom yourself to the correct posture at the computer, to make it automatic. This will help you to reduce the risk of back and neck diseases, even with prolonged work.

To properly sit in front of a computer, a straight back is not enough. It is necessary to take the optimal position of both arms and legs at the table.

Correct positioning of the neck and lower back are the main aspects of the correct distribution of the total load during seated work. The result will be to maintain health and prevent many of the negative effects of a sedentary lifestyle.

Leg position

  • Use a footrest if possible
  • Do not cross or tuck your legs - this leads to a curvature of the spine and stagnation of blood in the veins
  • The legs should be bent at a right angle - 90 degrees (a little more, but not much)
  • Adjust the chair to the correct height so that your feet are on the floor

Neck and back position

Improper positioning of the neck and back in the workplace in front of the computer can over time lead to compression of the vertebrae and to the destruction of cartilage. And this is very difficult to treat. Problems with cartilage tissue are especially observed from the age of 40

  • Keep your neck straight, lower your shoulders
  • Position the keyboard and mouse so that the elbows also have a 90 degree angle
  • Buy a special chair to support your back from the lower back to the upper vertebrae
  • The screen should be at eye level (so as not to strain your neck)
  • Take a short break every 50-60 minutes. Get up, walk, bend, swing your arms, roll your head.

How to deal with back pain?

The best remedy for back pain is physical activity or exercise. Regular exercise strengthens the back muscles, which in turn reduces the likelihood of discomfort in this area.

Even exercises that strengthen the legs and abdominal muscles can be ideal for positively impacting the sitting posture.

Stretching is another way to strengthen your back and reduce pain. The lower back is connected to the muscles of the legs and buttocks. Therefore, stretching exercises for the legs are helpful. One of these, leaning forward, try to grab your toes with your hands.

There are many ways to support your back during your workday. Some of them:

Regular breaks

Try to move as much as possible during the day.

Keep your back straight

Exercise regularly

Keep your weight in shape

Also, be sure to change your sitting position as often as possible when you are seated at your desk. Your back should remain upright and not lean forward. This will prevent muscle contraction and back pain.

In addition, you can also use pain relief devices and various natural remedies that will speed up your joint and back pain treatments.

Massages with special devices in the area of pain can provide relief, but sports should not be stopped.

Exercises to replace back massage

Exercise Butterfly


For what: - for cervical vertebrae, restoration of the correct position of the spine and blood flow.

Starting position: sitting on the edge of a chair with the back straight. Feet shoulder-width apart, feet completely flat on the floor.

We throw our arms bent at the elbows behind the head, we interlock our fingers on the back of the head, we spread our elbows as wide as possible. As we inhale, we open our arms and pull the chest forward. As we exhale, we return to the starting position and arch our back, as if stretching our chest back. Feel how the muscles are stretching, but do not allow pain, the sensations should only be pleasant.

Repeat 5 times.


For what: - to relieve low back pain, help in the work of the stomach and intestines.

Starting position: sitting, back straight, feet flat on the floor.

We breathe in, and as we exhale, we turn our shoulders to one side, trying to keep the torso stationary. We hold our hands behind the back of the chair and do not slouch. We linger in this position for about 30 seconds in order to have time to take 5 deep breaths and exhalations. We change the position.

Repeat 3 times in each direction.

Exercise Rope

Dietary supplements to help relieve back, joint and muscle pain:

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