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Ergonomic solutions for back pain in sedentary work

Back pain is a common problem when you do (a lot of) sedentary work. Fortunately, there are several ergonomic solutions you can apply to optimise the workplace. In this blog, we will tell you more about the origins of back pain and what you can do about it.

The causes of back pain in sedentary work

Back pain is common in people who perform prolonged sedentary work. There are several causes of back pain in sedentary work. Prolonged sitting leads to lack of movement and weakened back muscles, which in turn can lead to muscle tension and back pain. Below, we list some of them for you:

Poor sitting posture

Another major cause is poor sitting posture. Many people tend to sit in poor posture, such as hunched over, with a bent back or with slumped shoulders. These postures put extra pressure on the spine and can lead to back pain.

Ergonomic factors

In addition, ergonomic factors can contribute to back pain. A poorly adjusted chair, an incorrectly adjusted workstation or lack of sufficient back support can all contribute to the development of back pain in sedentary work.

Stress

Furthermore, stress is also a culprit. Prolonged exposure to stress can cause muscle tension, especially in the back muscles, causing pain.

Not enough exercise

Finally, a lack of sport and exercise outside work can also contribute to back pain. Not getting enough exercise and lack of muscle-strengthening exercises can weaken back muscles and increase the likelihood of back pain.

What to do about back pain from sedentary work?

Fortunately, there are a number of things you can do to prevent and treat back pain. We list some of them for you below:

Take regular breaks! This will prevent you from sitting for long periods and developing back pain. If you can, put the printer a lot further away, get coffee for your colleagues and walk to them instead of sending an e-mail.
Make sure your workstation is set up correctly. If you can't do this yourself, ask for expert advice.
Alternate working postures. If possible, try to alternate sitting and standing as much as possible. You can use a sit-stand desk.
Hollow your back regularly while working. Sitting for long periods can cause lower back pain. Constantly moving your back in this way reduces the risk of back complaints.
Invest in a good ergonomic office chair. Especially when you perform/do almost 8 hours of sitting work a day, it is essential to do so on a good quality office chair. An ergonomic office chair offers the right support and can be fully adjusted to your body.

Ergonomic aids for back pain

Besides the above tips, there are also a number of ergonomic aids you can purchase and use to reduce back pain during prolonged sitting. We list a few of them below:

Using a footrest is very nice when you cannot raise or lower your desk. This is because your feet should not dangle above the floor when you are working. This causes back pain. Using a footrest is therefore a perfect solution.
Ergonomic cushions or lumbar cushions offer the right support for the lower back. With its anatomical shape, the cushion ensures a good fit with the curvature of the spine. This improves sitting posture and reduces lower back pain. In addition, the cushions are also soft and comfortable, allowing you to sit extra comfortably.

Podobrace has a wide range of ergonomic aids. Do you have any questions about these products? Or about their use? Then don't hesitate to contact us. Our highly knowledgeable customer service team is ready to answer all your questions. They can be reached via e-mail, live chat and telephone.