How to Stop Your Work-Related Back Pain

There are plenty of articles out there about how to manage job stress and navigate your career, and most of them are very helpful. For me, though, my stress seems to manifest itself as shoulder and back tension, no matter how hard I try to pace myself and manage my workflow. If you’re anything like me, just know there are a few simple ways you can ease the ache.

Adjust Your Workstation.  Maybe you work in a place where you can request a trendy standing desk. If not, you can still find plenty of comfort in your day to day. A few things to remember:

Seat height:

• Always have your feet on the floor, and don’t cross or twist your legs
• Weight should be evenly distributed through the lengths of your thighs
• Remain at a comfortable height where there isn’t a need to “slouch”

Seat Depth:

• The edge of your chair should extend 1 to 3 inches from the back of your knees
• Seat and back angle should be between 90 and 130 degrees, but varies depending on the task.  In any position, make sure your spine is neutral and you aren’t “hunching” or “lurching.” No task is worth sacrificing your posture! Instead adjust your seat or screen resolution.

Back Rest:

• If you have an achy lower back (like me), opt for a custom seat rest or small pillow for your chair.
• For those with neck issues, a high backrest can be very helpful

Arm Rests:

You don’t actually need these – it’s just a matter of preference. However, your circulation will suffer if you are typing and only your elbows are planted on the arm rests.

Get A Good Night’s Sleep. It’s a beautiful, idyllic thing to want eight hours of sleep. If that’s your routine, more power to you.  If not, it’s all about savoring those beautiful hours of rest so you can perform your best the next day. For most individuals, it’s best to sleep face up, where your spine can align naturally. But you should listen to your body and figure out what’s right for you. For instance, I tend to have a lot of shoulder and neck tension, especially when work is stressful, so I invested in an ergonomic pillow. I sprung for the Tempur-Pedic option, but there are also wonderful options in the thirty dollar range.

Walk Around. This is one of those rules that everyone knows, but few people follow. In my experience, taking a walk around the block refreshes your mind, relaxes your muscles and makes you more productive than if you would have kept sitting there hunching and stressing.  

Bonus: on particularly stressful days, I allow myself a Frappucino while I’m out and about.

Share with us the ways you have used to relieve your work-related back pain.