10 Ways to Stop Work-Related Back Pain

Work-Related Back Pain is a common problem but annoying one. A lot of people experience this problem and they do not know what to do about it. These are generally caused by things like poor posture, uncomfortable seating, not well-placed computer and desk. But there are ways to ease this problem and this article will guide you through how to stop getting back pain and exercises for your back pain. It also includes the bad habits of yours that might be a reason behind the Work-Related Back Pain.

Here are some ways to help you deal with the work related back pain. Make sure to follow them because they can cancel out a lot of fatigue you have after a day at the job and can give you a very good time even after a whole day’s work.

  • Keep your head up. This is mostly when you have a job including the computers. Provided that most job nowadays includes a computer, you should keep your head up and not give strain to your neck. Even if you are doing some job of writing or such, you can keep your head and neck aligned right above the shoulder. You shouldn’t strain forward.


  • Choose your chair. This is very important. Most people suffer from the back pain at office mostly because of a very uncomfortable chair. Do not consider any chair that is in the workplace. If you are concerned about your health, you should pick a specific comfortable chair and may tell your boss about it. Do not get a chair that has an inclined resting position for your back because this can strain your back so just choose the one that lets you rest your back comfortably in a straightforward manner. Small tiles are good.


  • Breathe from your belly.  While breathing does this small trick to get yourself a good support in the back region. While inhaling, draw your belly inside such that the navel moves towards the spine and exhale with the release of the belly. This helps in engaging your core muscles and also supports the upper body.


  • Sit within reach. This is a must have. You need to arrange your desk such that your torso is an arm’s length away from your monitor and the monitor should be about 2-3 inches above your eye level. This helps in maintaining the straight position of the back as well as the neck.

  • Keep your feet flat. Keep those feet flat on the floor such that they are a shoulder-width apart from each other and make sure that your knee is directly above your ankles. This will help you quiet the tension in the knees and ankles.


  • Take enough breaks: You would want some rest in all the hectic job schedule you have. Get up for at least an hour and give your body some time to rest and be in a normal position. Go to the bathroom and do some shoulder rolls for keeping your body fresh as this reduces pressure on spinal disks as well as boosts circulation.


  • Stretch your shoulders. Roll your shoulders back and down such that they are squared over your hips. This is an important thing to do. Just imagine you are balancing something fragile on your head and you are trying to balance it. This will help your neck as well as the upper back region from being stressed.

  • DO not squint and strain. When you are using an uncomfortably placed computer or are working in an uncomfortable desk, you will have to stretch and squint and strain and that causes the back pain. To avoid this, try using extra keyboard and mouse or change the way the desk is placed. You may also attach a separate monitor for your ease if it is available.


  • Don’t cross your legs. Sitting with your legs crossed may seem comfortable but it actually isn’t. It makes it difficult for you to keep your shoulders squared and also your spine straight. This will lock up the lower back region compelling the upper back to crouch and stretch causing all sorts of back problem.


  • DO not cradle your phone: We see this a lot in offices. While it is easier to multitask this way, you will surely have neck and back problems in no time. This creates a very uncomfortable feeling on the neck in as less as 5 minutes and you will get back pains after you leave your workplace. So, use headphones instead if you have no time to hold the phone.

10 Simple Exercises to Avoid Back Pain in Office

Here are some simple exercises to you help you with back problems that arise due to working in the office. These are pretty effective ones.


You should have heard this before. It is just getting into a position of a pushup and bending your elbows instead of the stiff straight hands.

Rest the whole weight on your forearms and form a straight line from your shoulders to your ankles.

Just staying in that position for around 1 minute should do the trick. This is pretty effective.

Back Extensions

Keep yourself in the position of back extension station and then hook your feet under the leg anchors.

Now place your hands such that they are across your chest and behind your head, keeping your back naturally arched. Lower your upper body.

Do this as far as you can but stop if it is uncomfortable. Raise your torso and squeeze your glutes.

Hamstring stretches

Stretch your feet straight to the air and pretend to pull it back with the help of a towel.

DO this on both the feet and this can provide ease to your back.

Repeat 2-3 times for each leg by holding that position for 12-15 seconds each time.

Wall Sits

Just pretend that you are sitting on a chair by keeping your back against the wall.

Keep your back straight and your knees at a 90-degree position and hold for as long as you comfortably can.

Press-up back extensions

Be in a plank position but you do not need to keep your knees up in the air.

Push your shoulders up and push the legs on the floor.

This should create a good enough arch on the back to keep your exercise.

Knee to Chest

Lie on your back such that your knees are bent and keep your feet flat on the floor.

Now, lift your one leg and pull your knee towards your chest.

Hold that position for 20-25 seconds and then switch legs. This helps in stretching the lower back muscles and helps in relaxation.

Lift some weight

Lifting some weight can also help your back get some exercise.

It stretches the muscles in just the right way.

Don’t lift too much or it can aggravate the pain. Just lift about 10% of your weight to make your back pain be relieved.

Pelvic Tilts

Lie on your back and keep your knees bent with feet flat on the floor.

Now tighten your stomach by contracting it almost like if you are preparing for being punched.

This helps in pressing your back against the floor and hips and pelvis as well giving a good exercise.

Repeat this 8-12 times.

Aerobic Exercises

If you have experience of aerobic exercise, you can do them for the relief of your back.

You can swim as well. Swimming is a pretty good exercise for when you have fatigued and aching back.

Do not do exercise that stretches the back too much.

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