Why Office and Deskbound Workers Struggle With Lower Back Pain
The prevalence of lower back pain in office workers or those doing deskbound routine work is increasing because they spend most of their time in the same posture. People doing office and deskbound jobs may have stiffness and muscle tension in their lower back, leading to severe discomfort.
Lower back pain is a significant health problem common among office and deskbound workers, with a 23-28% one-year prevalence. Lower back pain is the most common cause of work-related disability in those less than 45 years old.
Why do individuals who work at a desk all day often develop lower back pain?
The most commonly asked question by deskbound workers is, What is the most common cause of lower back pain in office and deskbound workers? The answer is muscular pain. The most common factors or reasons for developing lower back pain in deskbound workers are
• Working in a sedentary office job
• Being physically inactive
• Having incorrect or bad posture
• Having any posture for an extended period
• Working in a poorly designed workplace
Why do individuals who work at a desk all day often develop lower back pain?
The most commonly asked question by deskbound workers is, What is the most common cause of lower back pain in office and deskbound workers? The answer is muscular pain. The most common factors or reasons for developing lower back pain in deskbound workers are
• Working in a sedentary office job
• Being physically inactive
• Having incorrect or bad posture
• Having any posture for an extended period
• Working in a poorly designed workplace
Risk factors for lower back pain
The main culprit behind lower back pain is not known in all cases. Lower back pain is due to multifactorial causes. It can be due to individual, psychosocial, and clinical factors.
Individual risk factors for lower back pain
• Smoking
• Female gender
• Low level of education
• Prolonged sitting posture as in drivers or deskbound office workers
• Sleep deprivation
• Prolonged use of a Personal Computer (PC) and remaining seated for long periods.
Psychosocial risk factors for lower back pain
Some of the psychosocial factors identified in clinical trials are
• Low job satisfaction
• High stress
• Effort-reward imbalance
• Low social support
Clinical risk factors for lower back pain
- Scoliosis
- Poor lumbar stability
- Abnormal trunk mobility
How can I stop my office job from hurting my lower back?
Low-cost PEMF device offers safe and effective relief for back pain
Luckily, adjusting the workplace, maintaining healthy habits, and using pain-relieving techniques can prevent and reduce lower back pain at the workplace. According to the reports of the Occupational safety and health administration department in the United States, work-related musculoskeletal disorders (MSDs) are among the most frequently reported causes of lost or restricted work time.
Musculoskeletal disorders can involve any structure, i.e., muscles, ligaments, tendons, and nerves. According to their guidelines, the proper workstation helps reduce lower back pain and other injuries.
• Make work-station changes: The height of desks, chairs, and monitors should be according to the office ergonomics. Position everything within arm’s reach to avoid straining. Keep your monitor at the level of your eyes. The brightness and size of the computer screen should be adjusted.
• Choose the right office chair.
• Maintain good posture: Maintaining good posture is a preventive and curative method.
• Sleep well
• Stretch your body
• Reduce stress
• Maintain your diet: Anti-inflammatory foods help relieve pain and inflammation. These include fresh fruits, leafy green vegetables, green tea, fibers, yogurt, back pepper, ginger, turmeric, etc.
• Take frequent short breaks.
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How to relieve back pain at work?
1. Improve your posture:
Poor posture is a culprit for lower back pain that puts immense pressure on the spine and causes the back muscles to become strained and painful. Sometimes, just putting a small pillow or rolled-up towel can be used to support the lower back structures and get pain relief. Avoid standing or sitting in the same position for extended periods, and switch your positions regularly. Maintain a proper distance between you and the computer screen.
2. Use a PEMF device
In the market, many lower back pain relief devices and products claim to ensure fast lower back pain relief, but PEMF therapy has shown significant results in clinical trials. A clinical trial concluded that the PEMF device relieves chronic lower back pain (CLBP) without causing severe adverse effects.[4]
The pulsed electromagnetic field (PEMF) therapy repairs the injured body cells and resolves cellular dysfunction. An affordable PEMF device like DCcure ensures overall wellness and improves sleep. PEMF device doesn’t penetrate the skin and is safe.
Low-cost PEMF devices like DCcure are an excellent option to be used at home. It regenerates the lost energy and repairs the damaged body cells. DCcure PEMF device reduces inflammation and swelling.
3. Exercise to keep your muscles moving:
Routine physical work and light activity is beneficial, and too much or sudden heavy exercise can flare up your lower back pain. Regular exercise and physical work reduce the risk of a back injury.
Strengthening your back muscles, ligaments, and other structures supports the spine and alleviates pain. It’s a misconception that patients suffering from lower back pain should not stay active. A sedentary or inactive lifestyle allows your back muscles to become weak.
Stretch your body and back muscles at home. Adjust your seat, and get up and walk around at least once an hour. But avoid strenuous exercise or too much physical work; it may enhance lower back pain. Too much or few activities are equally hazardous for your spinal health.
4. Maintain healthy weight:
Obesity places a more significant mechanical load on weight-bearing structures and joints of your lower back, potentially increasing the process of degeneration. Obese or overweight patients are always more susceptible to injuries than those having average body weight. [4] That’s why overweight or obese patients are advised to lose their body weight for quick lower back pain (LBP) relief. And in case you already have an average body mass index (BMI), then just try to maintain it.
5. Use over-the-counter painkillers:
According to the American College of Physicians (ACP), they always prefer non-drug therapies over drug therapies to relieve lower back pain, whether acute, subacute, or chronic. The most effective non-drug therapeutic options to reduce lower back pain are massage therapy, PEMF therapy, superficial heat, and yoga.
When these non-drug options are not working and lower back pain persists, try over-the-counter (OTC) pain relief medicines. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, are over-the-counter (OTC) drugs that may help relieve your lower back pain. Overdose or prolonged use of these medications can cause serious side effects.