Going to work with back pain?

This basically depends on the intensity of the pain. Mild back pain can be alleviated through ergonomic work and targeted exercises for the back. Anyone suffering from severe pain, on the other hand, should consult a doctor to rule out incorrect posture or even serious illnesses. It can also be helpful to talk to colleagues personally about working conditions in order to find back-friendly solutions. An ergonomic sitting position and regular movement at the workplace can help to reduce problems in the long term.

Acute back pain is often caused by poor posture, too little movement or one-sided strain. Sitting at a desk for long periods in a poor sitting position can cause problems. Ergonomic office chairs, a standing desk as a good alternative and standing up regularly help to relieve the strain on the vertebrae. In particular, people who work a lot at a computer screen should make sure they position the monitor at the right height and keep their elbows at a right angle.

But it’s not just office workers who complain of back problems. Jobs involving heavy lifting or prolonged strain on the lower back can also cause pain. Incorrect strain and weak muscles are often the main causes. Strengthening the back muscles in particular can help to prevent pain. If you regularly perform targeted exercises, you can build up your muscles and avoid poor posture.

There are jobs that put particular strain on the back. These include:

Office jobs: sitting for long periods, incorrect sitting positions and lack of movement lead to back pain.
Manual work: Anyone who frequently has to lift heavy materials or bend forward for long periods of time puts a lot of strain on their lower back.
Nursing professions: Lifting and positioning patients is a physical activity that puts a lot of strain on the back.
Occupations with one-sided strain: For example, in production, where movements are repeatedly performed in the same way.

Anyone working in these areas should regularly perform exercises to strengthen the back muscles and loosen tense muscles. An ergonomically correct sitting position helps to relieve pressure on the spine.

Not only physical strain, but also psychological factors can contribute to back pain. Stress and tension often lead to increased muscle tension, particularly in the shoulders and neck. This in turn can lead to tension and chronic complaints in the long term. It is therefore advisable to integrate targeted relaxation exercises or breathing techniques into your daily work routine in order to relieve both the mind and the body. Regular massages can also help to reduce stress.

Physical activity is one of the best ways to prevent back pain in the long term. Even small changes, such as getting up from your desk regularly, stretching exercises or a short walk during your lunch break, can help to prevent tension. Sports such as swimming, Pilates or targeted back training strengthen the muscles and take the strain off them. Sports sessions and an active lifestyle in particular can improve back health in the long term.

Back pain due to lack of exercise

A lack of exercise is one of the main causes of back pain in the workplace. If you remain in a static position for too long, you risk weakening your back muscles and straining them. Monotonous sitting in particular often leads to incorrect posture, as the muscles are not actively used. One-sided strain caused by monotonous movements can also contribute to the development of pain. Read our blog post on the causes and risk factors of back pain here.

If back pain persists over a longer period of time, it should be checked out medically. The doctor will ask questions about the strain at work, your sitting position at your desk and your general health. It is important to describe the symptoms in detail:

• Where exactly does the pain occur? (e.g. in the lower back)
• When and how often does it occur?
• Are there any accompanying symptoms such as numbness?

The doctor can then recommend suitable treatment, ranging from physiotherapy to specific back exercises. Having a back-friendly, ergonomically adapted workplace is also an important part of prevention. An individual treatment plan can help to alleviate the symptoms in a targeted manner.

1. Ergonomic way of working: Ideally, the office chair should be individually adjusted so that the forearms and upper arms form a right angle. The monitor should be at eye level.
2. Continuous movement: Sports sessions and targeted exercises such as stretching the spine can relieve tension.
3. Upright posture: Correct sitting posture prevents poor posture and reduces strain on the spine.
4. Active breaks: Standing up briefly and light movements in between help to loosen up the back muscles.
5. Strengthening the muscles: Exercise can help to relieve pain and strengthen the muscles.
6. Relaxation techniques: Meditation, yoga or breathing exercises can help to reduce tension and promote general health.

Back stretcher: Raise your upper body and legs slightly while lying on your stomach.
Shoulder circles: Loosens tension in the shoulders.
Bending and stretching: Helps to keep the spine flexible.
Avoid a hollow back: Conscious posture helps to correct poor posture.
Bridge: Raise your pelvis when lying on your back to strengthen your back muscles.
Side support: Strengthens the lateral trunk muscles and improves the stability of the spine.
Cat hump and horseback: A mobilization exercise to loosen the spine.

Back problems in the workplace are widespread, but with the right ergonomics, continuous movement and targeted back exercises, complaints can be alleviated or even avoided. It is important to correct poor posture, adapt the workspace ergonomically and train the muscles. Anyone who suffers from long-term complaints should seek advice and optimize their workplace individually. Stress management and exercise should also be integrated into everyday life in order to promote back health in the long term. This will keep your back healthy and efficient!