Mandy Kloppers

5 Ways to Avoid Back Problems During Work

Everyone is at risk for back problems. Back pain is a fact of office life, as sitting in the same position for long periods can wreak havoc on your spine. But it doesn’t have to be this way! You can do many things to prevent back problems and stay active during your work day.

Get a Good Lumbar Support

Your lower back is one of your body’s large muscle groups, so it’s important to keep the lower half of your body healthy. To do this, it’s often helpful to have lower back support. One of the best ways to ensure good support is to get a chair with good lumbar support. Lumbar support can be had in various ways, but the most common way is to get an ergonomic chair that allows you to adjust the stiffness against your lower back (usually labeled “adjustable lumbar”). If you don’t have an adjustable chair, you can add additional support by using a pillow or a rolled towel at the base of your spine. The latter two options won’t allow for as much adjustment, but they’ll still give additional support and protection for your lower back in case things start getting sore during work.

Get a Better Chair

The best way to ensure good performance while sitting is to get a better chair. A proper chair will adjust to the height of the person sitting in it, allowing them to adjust the seat’s angle as needed. The seat should be adjustable; if you have access to an adjustable chair, look for one without armrests. The only thing better than a great chair is an ergonomic office chair and an adhd chair. A good office chair can change your workday by improving your posture and reducing the chances of back pain or injury. Some models are programmable so that you can adjust the chair’s seat’s height, angle and stiffness to ensure it’s just right.

Get a Standing Desk

Spending several hours sitting at a desk or standing at a counter is not uncommon. Try investing in an ergonomically designed workstation that allows you to stand up to prevent damage to your spine and decrease repetitive stress on muscles in your shoulders, arms and wrists while working. This is a great option if your job allows you to stand up and work instead of sit. While standing at work can be tiring, it’s still better than sitting all day. As long as you have a supportive desk or table, standing at work will strengthen your lower body, improve circulation, and reduce the likelihood of injury. Standing at work is also good for your posture because it keeps you from slouching. Since you’re more active, you’ll burn more calories at work, which will help you lose weight and improve your overall health.

Use a Footrest

Consider getting a footrest to prevent your feet from sliding around while working on a computer. If your feet are not properly supported by the floor or chair, it can cause your lower back to be sore after sitting for long periods. Situate the footrest, so there’s no strain on your knees while sitting in the chair at work. Some people prefer a third leg (or foot or adjustable leg rest) instead of a footrest, but it’s really up to your preference.

Use a Seat Cushion

While most people think of a cushion as a place to sit on when they’re on the couch or in their favorite chair, you should use a seat cushion at work instead. Instead of using an armrest for your chair, try using an inexpensive gel seat cushion under your butt. This will help support your back and keep pressure off your joints and soft tissues while sitting all day. Try placing a gel-filled bolster against the small of your back (between the glutes) for extra lumbar support if needed. If you use a cushion or bolster at work, ensure it’s not too thick or too hard. If it is, move to a softer alternative.


These tips for preventing back pain at work will help you keep your lower half strong and healthy. Of course, these tips are not a substitute for professional medical advice. If you have back issues, speak with a doctor to find the best way to fight back pain and prevent it from happening again. Chances are they will tell you that regular exercise and a proper diet are ideal ways to maintain good health in the long term.