People who work in office suffer from back pain due to heavy load of work and sitting for hours at the desk. Many have to carry things and some have to perform manual work. For example, a typist has to type for hours and this could cause pain in the back as she or he has to sit continuously and do the job.

Nurses, drivers, laborers and teaching staff suffer from back pain. Those who perform routine office jobs also suffer from back pain. One has to sit in front of computer keeping the back straight for hours at a stretch. This results in the neck becoming stiff and pain in the lower back.

In the US, according to health experts, about 80% of the population would be affected by back pain sometime in their lives.

A nagging back ache can cause much discomfort. It can interfere with your work. Your performance may get affected. What is essential is that one must be able to deal with the back ache. How?

Tips to keep a healthy back and top 15 ways how office workers can cope up with back pain

1. One must be careful with one’s posture. One must not slouch.
2. One must relax the back muscles sometimes. One must take stretch breaks at regular intervals say every 30 minutes.
3. Back support helps.
4. Exercise the back muscles regularly.
5. While sitting also one must exercise the back muscles. Sitting straight continuously can cause much strain.
6. Yoga relieves back pain.
7. Have a healthy diet consisting of whole foods. The foods must be high in magnesium.
8. Make sure that the height of the chair is proper so that your feet rest flat on the floor.
9. The height of the desk that one is working upon must be just below the elbow.
10. The computer screen should be at one’s eye level.
11. The key board as well as the mouse must be well within one’s reach.
12. Move around rather than sitting for hours at one particular place. Like go and have a cup of tea or convey a message personally rather than through email.
13. Avoid stress. Do not get the back muscles tensed up.
14. Do not let your work be repetitive. Monotony can result in stress and cause back ache. Performing various activities is better.
15. Do not over work yourself. Excessive load of work done at stretch can also cause back ache.

Back pain is distressful. One has to deal with it so that one can carry out one’s official as well as daily chores daily.

Related posts from Past:

1. Preventing Back Pain
2. How poor posture causes Back Pain?
3. Living with back pain
4. Work and Back Pain
5. Top 10 Professions that cause Back Pain