Getting Through the Office Day Without Hurting Your Back – That’s the Way to Do It!


According to a survey by the Federal Statistical Office, a good 60 percent of Germans complain of back pain. Under the influence of desk work in the home office, the problem has developed into a real widespread disease. Not every workroom properly counteracts back pain. With these helpful tips, everyday office life can be survived pain-free.

On average, people spend over seven hours a day in a seated position. The long sitting does not only result from desk work. We also sit on the bus or in the car, in front of the television and while eating. Now sitting does not have to be fundamentally bad. However, it depends on the correct posture and the occasional change of position. If you don’t pay attention to both, you strain muscles one-sidedly and risk physical impairments. To avoid this, countermeasures are enormously important. Even those who are not very enthusiastic about sports can do a lot for their health with the right measures.

Sitting in the office is not the only stress on the back


Especially for people who travel a lot in cars or public transport or work at home, such measures count. Unlike in a real office, you can’t always count on an expensive office chair that meets ergonomic requirements and is perfectly adapted to a person’s height. However, if you follow these tips, you can also adapt your personal study in your own home to meet ergonomic needs. What is needed here is not only the right chair, but also personal behavior. What changes should you pay attention to?

Regular movement is not restless, but beneficial. Basically, you should change your posture at least three times an hour. If you change your sitting posture more frequently, you reduce your risk of back pain. This is because different muscles are used and their position is changed. One-sided strain on the body in particular has a negative effect. Movement of the legs is also important at this point.

Getting to sit correctly on the right chair


Cramps and incorrect posture can also be avoided by adjusting the chair correctly. This should be based on the height of the person using the chair. But the height of the table at which work is being done also plays a role. The chair should be set high enough to allow the arms to rest comfortably and horizontally. The feet should rest straight on the floor without bending. This setting avoids an unhealthy hunched posture at work.

When sitting, you should sit completely on the chair and not tilt. This way, the chair absorbs the body weight and the spine stays upright. Tilting, on the other hand, has a detrimental effect on posture. Although it may seem relaxing at first, it contributes to back pain. In many cases, however, tipping also indicates that the height of the seat has not been adjusted correctly.

Working while standing offers a healthy change of pace


As mentioned earlier, changing posture in particular is a good preventative measure against back pain. There are desks whose height can be adjusted and in which users can also work while standing. A standing desk is also an effective means of combating back pain. At this desk, people can easily work standing up after sitting for a long time. Such a desk does not have to be particularly expensive and also opens up a healthy change of posture in one’s own four walls.

Some people change chairs. Intermittent sitting on a sitting ball or a saddle chair can also help. When used properly, these contribute to a natural upright back posture. In principle, however, a sitting ball should not be used for too long. In fact, a backrest is quite useful. It can keep the lower half of the back straight. The upright posture should be maintained.

Use meeting phases efficiently

Every job is accompanied by meeting phases. In the past, these also took place while sitting at desks. Today, more and more companies are combining these phases with a change in posture. Especially when it comes to short meetings, they can also be held while standing or even in the fresh air. Moving around a bit prevents back pain and also gets your mind moving. Some offices have a dedicated standing desk or coffee area with a standing desk where such meetings are organized.

Those who work at home and have families can also use breaks for some fun with the kids. A little game of soccer or badminton on the lawn loosens muscles and prevents aches and pains. At this point, however, it is important to limit yourself to fixed time slots. Too much distraction can otherwise cause work to fall by the wayside.

Get out of the routine with walks and fun

Some people also use phone calls to change their posture. They pick up their smartphone or put in earbuds and head out for a short walk. Such a walk brings fresh oxygen to the body and loosens the muscles. In this way, it helps to get back to work afterwards with more energy and without pain.

Recreational elements can also prevent postural damage and improve health in the workplace. In addition to office furniture, many companies today include things like a foosball table or ping pong table. These give employees the opportunity to have fun while playing a short game during their break. There is no need to instruct the little gymnastics, as the game is familiar to just about everyone. A playful balance like this often has a particularly lasting effect. After all, people perceive it as entertainment.

Use the way home and form routines


The way home from work also provides a good opportunity for physical balance. If you get off the bus one stop early and take a walk, you’re already doing your body some good. Sports enthusiasts also switch to bicycles when the weather is pleasant. With these balancing measures, one should pay attention above all to the fun and not develop too strong ambition.

Sustainable success is achieved above all when exercise becomes a normal routine in personal everyday life. Personal exercise should therefore be perceived as enjoyable and not as an effort. Some people also arrange to do compensatory sports with work colleagues or friends. Various types of sport can promise particularly good relief from back problems. These include swimming, cycling and jogging. But dancing also prevents back problems. This sport is also good to do together with your partner.

Ricardo is a freelance writer specialized in politics. He is with from the beginning and helps it grow. Email: richardorland4[at]