Managing Your Back Pain at Your Desk Job

According to the International Association for the Study of Pain, about 25% of working adults deal with back pain. While manual laborers are prone to back pain, they aren’t the only ones. 

Desk jobs can also exacerbate back pain. If you experience stiffness, aches, and even debilitating pain and wonder what you can do, keep reading. 

Below, our team of experts at the Link Neuroscience Institute highlights seven tips for managing back pain at your desk job.

1. Focus on ergonomics

First, you need to assess your current setup. Ask yourself the following questions:

• Is your chair supportive? 
• Does your monitor sit at eye level? 
• Are your keyboard and mouse positioned comfortably? 

If not, you may want to make a few changes. To improve the ergonomics in your office, keep these tips in mind:

Choose the right chair

Choose an ergonomic chair that offers good lumbar support and adjustable features (height, armrests).  You should be able to sit with your feet flat on the floor and your knees bent at a 90-degree angle.

Adjust your computer monitor

Place your monitor directly in front of you, at arm's length, with the top of the screen at eye level. This prevents you from craning your neck — a posture habit that can contribute to both back and neck pain.

Don’t put your mouse or keyboard too far up on your desk

Keep your keyboard and mouse within reach. This allows your elbows to rest comfortably at your sides. If you have to constantly stretch for your mouse or keyboard, you can end up with stiff shoulders, neck, and back.

2. Add more movement into your day

Sitting for prolonged periods is the enemy of a healthy back. (It’s also not so great for varicose veins!)  To counteract the effects of a sedentary lifestyle, consider these tips:

Don’t skip your break

You might be tempted to power through your tasks, but frequent breaks are good for your back, your circulation, and even your eyes. 

Tip: instead of scrolling through your phone during your breaks, use that time to walk around the office or outside. This gets your blood flowing and helps to alleviate stiffness.

Stretch throughout the day

Simple stretches can loosen tight muscles and improve flexibility. Try reaching for the sky, twisting your torso gently, or performing hamstring stretches. You can even do some stretches right at your desk!

Try a standing desk

If possible, explore the possibility of a standing desk. Alternating between sitting and standing throughout the day can significantly reduce back pain.

Focus on your posture

Be mindful of your posture throughout the day — whether you’re sitting at your desk, standing around the office, or walking to lunch. Poor posture can exacerbate back pain.

3. Strengthen your core

You might not think that your ab routine at the gym can help your back at work, but it does! Your back needs a strong core to support it. When your core muscles are weak, your back has to work harder, which makes it more susceptible to pain.

Add planks, bridges, and abdominal crunches into your fitness routine. If you can’t do these types of exercises, there are plenty of chair-based and aquatic exercises that can help you develop a strong core.

4. Keep a heating pad nearby

Many people with back pain find that hot therapy helps soothe pain. The good news is that there are several office-friendly options to help. You might consider:

• One-time use heating pads
• A microwaveable heating pad (if your office has a microwave)
• An electric heating pad (if you have an extra outlet near your next)

On the flip side, if you prefer cold therapy, stock your office with one-time-use ice packs or cold compresses. 

5. Keep your medication in your purse or backpack

If you’re prescribed pain medication or if you take over-the-counter pain relief medication, consider keeping a dose in your purse or backpack. That way, if your back pain flares up at work, you won't be caught without pain relief medication. 

Tip: always keep your medications in the original containers. 

6. Practice safe lifting techniques

While you might not have to lift much at a desk job, it’s still important to lift correctly — changing out the break room water cooler, for example. 

If possible, use the buddy system or a two-wheeled cart to move items around the office. If you must lift an item, lift with your legs, not your back, and bend your knees. Keep the object close to your body, and maintain a neutral spine. 

7. Listen to your body

If your back pain persists — despite improving your posture and ergonomics — don’t ignore pain signals. Pinched nerves, arthritis, herniated discs, sciatica, and spinal stenosis are just a few causes of pain that can impact you at your desk and home.

How we can help you manage back pain at your desk job

Here at Link Neuroscience Institute, our team can pinpoint the cause of your pain and recommend treatments to help you find relief.

Most back pain responds to conservative treatments like physical therapy, medication, and massage. For persistent pain, though, our team may recommend options like epidural steroid injections, facet joint injections, and nerve blocks — all of which are available at our Camarillo, Santa Barbara, or Oxnard, California, offices. 

For treatment-resistant back pain, our team may recommend radiofrequency ablation or minimally invasive surgery. If surgery is needed, our team prioritizes minimally invasive spine surgery techniques such as discectomy and fusion, artificial disc replacement, and spinal decompression.

The bottom line is that we can help you manage your back pain. To get started, call the location of your choice or simply click here.