Office workers are often at increased risk for osteoarthritis, most commonly back pain. So what are the causes of back pain of office workers and how to reduce back pain at work, let's find out!




You work in an office and spend the larger part of your day sitting down, this is the main cause of back pain. Many of us spend 8 hours a day – if not more – sitting in a work area. During that time just sitting without standing or extending also contributes to office back pain. Experiencing little movement during the day, your spinal discs bulge, which puts pressure on your spinal nerve, leads to numbness and tingling within the back and a pain that radiates from your spine.



The next cause of office back pain is the design of the workspace. A cramped workspace can also cause if employees cannot move freely. Choose office chairs and tables not appropriate, chairs do not offer proper lumbar support, and other ergonomic features that encourage poor posture leads to back pain.

Other factors that may cause office back pain include sitting for long periods of time in front of a computer with incorrect posture, working on a computer or with papers all day with a lot of repetitive movements, stress, and anxiety, or an unhealthy lifestyle,...




1. Creating the perfect ergonomic workspace



Setting up your screen:Raise or lower your screen so the top of your screen is at eye level. This way you do not have to consistently look up, look down, or tilt your lean forward.

Position everything within arm’s reach: Position all items that you use frequently within arm’s reach such as pens, notebooks, your telephone,... make sure you can reach anything you need without leaning or stretching.

Posture and keyboard techniques:Put your computer mouse next to your keyboard and your keyboard close to you. Adjust keyboard to your elbows are bent approximately 90 degrees and your shoulders do not slump.

Adjust your desk or chair height: Make sure your chair and desk are at the correct height, you are not leaning forwards or straining upwards. When sitting on a chair, your thighs have to horizontal to your knees, your feet comfortably on the floor, and sit up straight.


2. Choosing the right ergonomic office chair



To work in comfort, preserve the health of your spine, it pays to choose an ergonomic chair that can be adjusted both to fit your body and the way you work. An ergonomic chair offers you sufficient cushioning, as well as back support to help you keep your posture in check and prevent muscle strain and back pain.

Buy the best ergonomic office chairs at Unix Solutions:

  • Superior Lumbar Support
  • Adjust the height of your chair, fits perfectly the height of a desk
  • Adjustable armrests and backrest
  • Easy adjustability to accommodate different body types
  • Soft and padded seat material
  • Smooth rolls and swivels
  • Allow you to sit and get up from the chair easily


3. Get up, move and take frequent short breaks



When working long hours at a work area, take frequent short breaks or micro-breaks, get up and move around. Once each hour to utilize the restroom, get a glass of water, visit the copy machine, or moving from room to room in your office. If frequent breaks are not possible, try to stretch at least three times, once during the first half of your day, once in the middle, and once towards the end. Stretching for just 60 seconds is sufficient to balance these negative effects of sitting. Besides, you can incorporate other relaxation techniques for example breathing exercises, doing yoga,... to help both your mind and body healthy.




1. Back Stretch

  • First, embrace your body, placing the right hand on your left shoulder and the left hand on your right shoulder.
  • Next, breathe in and out, releasing the area between your shoulder blades.


2. Oblique Stretch


  • First, leave your arms extended and hands clasped above your head.
  • Then, slowly lean to one side, as far as you can go without losing stability.


3. Arm Circles


  • First, sit up straight, extend your arms out to your sides (make a "T" shape with your torso).
  • Next, move your arms in forwarding circles for 30 seconds, unwind, and then move your arms in reverse circles for 30 seconds.