How to Avoid Back Soreness or Pain at the Office

Millions of Americans complain about back pain. The most common causes of back pain are improper posture, the kind of shoes you wear and even the kind of job you have. People with jobs requiring heavy lifting often develop back pain from not picking things up properly. According to Dr. Sheila Dugan, M.D., associate professor of physical medicine and rehabilitation at Rush University Medical Center in Chicago, sitting puts 40 percent more pressure on the spine than standing, so you can even develop back pain working in an office job. Here are some tips for making your office job comfortable and pain-free.

Things You'll Need

• Phone headset Adjustable office chair with arms Copyholder or book stand

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Instructions

• 1

  Sit up straight, keep your feet firmly flat on the floor, and make sure your forearms are supported on chair armrests. You will feel more comfortable, and the armrests will help keep your arms from getting fatigued or sore if you use a computer keyboard or adding machine a lot.

• 2

  Tilt your computer screen so that it is at eye level so that you are not tilting your head back and your chin up. This avoids putting strain on your neck, keeping your spine from becoming stressed or compressed.

• 3

  Do not hold the telephone receiver in place with your head and neck. If your office phone does not include a headset, consider asking your employer to purchase one. Tilting your head and neck repeatedly or for even five or ten minutes at a time can result in a stiff neck and shoulders, as those muscles and tendons attach to the upper back.

• 4

  If your employer has opted for laptop computers to give you more desk space, ask for an external keyboard and mouse. Also, a laptop desk will allow the laptop to sit at eye level, and your elbows will be supported at a 90 percent angle.

• 5

  If you have to refer to or write reports at work, prop up your reference material. You can purchase a variety of book and paper stands at an office supply store to hold your papers. Make sure you don't have to look down to read.

• 6

  The office chair you use is as important as the desk you work at. Make sure any chair you purchase (or ask your employer to provide) includes lumbar support for your lower back, has padded armrests, and is adjustable so that you can lower or raise the seat to a position that best fits you to your desk or computer.