How To Prevent Back Pain Often Found With Office Workers

Back pain has been plaguing humans ever since we dropped down our spears and switched them out for computers. It’s no surprise that there are millions of individuals that have reported instances of enduring back pain some time in their adult life.

In fact, for people over the age of 45 years old, back pain is the leading disability that has become a problem that needs to be addressed. Back pain can severely impact your life if you don’t take power in your hands to minimize its effects.

However, before you can prevent back pain, you need to understand what causes it to occur in the first place. Keep reading for an in-depth look at what causes back pain and how you can prevent it.

What Are Causes Of Back Pain?

As humans became less and less mobile since we evolved from hunting to sitting on a chair all day long, the disabilities we have to put up with change as well. So it makes sense that back pain emerged as a prominent disability, and we’re here to tell you some of the main causes of it.

A woman sitting at a desk and has pain in the back.

You can never estimate or predict when you’re going to experience back pain. Back pain will pop up suddenly and stop affecting you just as quickly or can linger for six weeks at a time.

Doctors consider back pain that lasts for six weeks at a time to be an acute form of pain that is one of the most common forms of back pain reported. This type of back pain is ordinarily work-related and can be caused by either heavy lifting or an accidental fall.

More serious cases of back pain can last an upwards of three months at a time, which doctors classify as being chronic back pain. This form of back pain is less prevalent than acute back pain and can take more of a toll on the body.

Muscle Strain

If you force your body to withstand certain pressures, you run the risk of developing back pain, whether it be acute or chronic. Muscle strain is typically caused by repeated heavy lifting or sitting in one position for too long without allowing your body a chance to move.

Lower back pain from sitting is most commonly found in first world countries. You shouldn’t be shocked at this fact since a majority of the population in these places have a profession that involves sitting down for more than eight hours of their day.

If you’re one of the individuals that have an office desk job and don’t regularly workout, you run the risk of placing such constant strain on your back that you’ll start to develop muscle spasms.

Office jobs can significantly take a toll on your body, so for those who already have pre-existing back pains, you want to avoid applying any more strain to your back.

For instance, if you have been diagnosed with arthritis, your spine is highly susceptible to narrowing, which can lead to severe back pain.

As you can see, sitting down for lengths at a time and not allowing any blood circulation can take a toll on your back. Continue reading for ways to prevent back pain from ever entering your life ever again.

How To Prevent Back Pain?

Back pain can affect your body in many ways that vary from a dull ache to a sharp stab. For those working in an office environment, the back pain you’ll typically develop will take form as lower back pain, which is good news.

Proper sitting posture.

The back pain you want to avoid is the one that forms based on a particular disease, since more often than not, you have to undergo surgery to remove that type of back pain. Lower back pain rarely calls for surgery and lasts a couple of days to a few weeks.

Exercise More Often

You can prevent more than just back pain when you regularly exercise. Since an office job limits the amount of physical activity you can perform, you need to take the time out of your day to make sure that you go through with the doctor recommended exercise.

People often assume that when you exhibit signs of back pain that rest and relief are the cure. That is, in fact, the opposite of what you want to do because more than two days of rest will worsen your back pain than making it better.

Doctors agree that working out at least three times a week for one hour straight will drastically help alleviate the muscle tension and inflammation that’s the culprit behind the back pain.

Healthy Diet & Lifestyle

If you have additional weight in your abdominal and hip area, you may want to consider changing your diet to one that’s on the healthy side. The extra weight that’s placed on your lower back region is proven to make back pain worse.

The heavier you are the worse the back pain because your center of gravity is shifted to the point that your lower back puts up with most of the pressure. This rings especially true for those sitting in chairs all day long since your back has to endure all the pressure that’s built up from sitting. 

Doctors recommend that staying within ten pounds of your body mass index will make a huge difference from experiencing severe back pain to experiencing no back pain.

What Is Proper Sitting Posture?

Those who work in offices by now typically ask themselves the question how to sit properly? The optimal sitting position is one that doesn’t strain your back. You want to sit in a way that the pressure is spread out over multiple sections of your spine so that you can expect adequate support.

Leg exercise during office work.

Proper computer posture involves you standing and sitting up as straight as an arrow because this prevents back pain from collecting in one area. You want to make sure that your shoulders are back and both your feet are planted firmly on the ground.

The secret to proper computer structure is to distribute your body weight evenly between your hips. With even weight distribution, you prevent the chance of your muscles tensing up and spasming when you switch from sitting to standing.


All those with office desk jobs have the relevant information to prevent back pain from ever popping up by surprise.

Feel free to leave any comments or questions you may have below, and we’ll make sure to answer promptly.





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