How to Avoid Desk Back Pain

Office desk back pain is a terrible problem that plagues many workers throughout the world. Especially if you work long hours while sitting down the whole time, back pain is likely affecting your productivity and draining your valuable energy. In this article, we go over some easy strategies to avoid desk back pain to get you back on track towards your productivity goals!

The Problem of Office Desk Back & Neck Pain

Back and neck pain account for billions of dollars in healthcare expenses for Americans each year.

Typical desks jobs can lead you to sitting with poor posture for many hours. Hunching over a desk is one of the worst things a person can do to their neck and back over time. Yet so many people find themselves in that situation!

The strain is not only psychical, but mental as well. When you’re in pain, you won’t work as productively. You will be distracted by your pain, not the task at hand.

Thankfully, there are some great yet simple ways to avoid this terrible problem. Let’s explore the ways to avoid office desk back pain below:

Use a Standing Desk

Standing desks are a great tool for those trying to limit office desk back pain and neck pain. According to the Center for Disease Control, reducing time spent sitting by an hour a day reduces back and neck pain by 54%!

And that reduced pain also translates to better attention, productivity, and alertness, according to a number of studies.

There are even corner standing desks options that fit easily into cubicle corners! This lets you enjoy the benefits of standing desks despite not having a ton of table space for the desk.

One of our favorites is the FEZIBO 37-inch Corner Standing Desk Converter.

Office Back Pain Best Corner Standing Desk

Because it lacks back corners, it allows you to fit into a tight cubicle space without issue. And it can still fit two monitors! It’s an affordable standing desk option definitely worthy of consideration, especially if you suffer from back pain at your desk job.

For our full review of this desk, check out our review here.

Otherwise, there are tons of different standing desks out there. Some work best for corners, others are full on electric table designs! Check out all of our lists of the best standing desk options here!

Do Simple Exercises

One of the most effective ways for many people to combat aches and pains is to exercise.

Taking just a few minutes every few hours to do some quick exercises can make a massive difference to your awareness and overall health.

For example, once in the morning and once in the afternoon, try doing some standing squats in front of your desk. Just doing a few of these can quickly wake up a sluggish body and get your blood flowing!

Even simpler than that, just get up to take a walk every couple of hours! Walking around the building you work in when it is nice outside can be a great way to get some physical activity and some fresh air during a long work day. When you come back inside, you will be refreshed and ready for your next task!

There’s no need to get sweaty here – a little bit of exercise can really go a long way towards ridding your body of aches and pains from sitting down and towards making you more productive!

We compiled a list of some simple, office exercises and stretches that you can do to stay alert and limber while on the job. They are all simple enough to do right in front of your desk!

Avoid Desk Back Pain Office Exercises

If you are unsure about whether or not you can do a particularly exercise, definitely consult with a physician!

But, once you start incorporating simple exercises into your routine, you should hopefully avoid many of the drawbacks that office desk back pain so often provides.

Regular Stretching

Similar to doing exercises, regular stretching is an effective way for many to limit their office desk back pain.

The body is not meant to hold still all day. Regular stretching or your muscles can prevent them from locking up and causing aches and pains.

Stretching also can help with circulation and blood flow. Moving your body around to stretch not only can make you feel more alert, it can really help to reduce pain experienced from sitting down all day.

Some simple stretches that you can do at the office include neck rolls, forearm stretches, and slow leg lunges. However, there are many more that you can do to stay loose and limber without needing to leave your desk!

Focus on Posture

Posture is king when it comes to maintaining a pain free back. When your spine bends in a way it should not, pain often follows.

Sitting up straight in your chair is one way to improve posture. Making sure not to hunch forward while working at a computer can help a lot.

Another, even better way, to improve posture is to invest in a standing desk, as discussed above.

Standing up causes you to straighten your legs and back, both of which can go a long way towards mitigating pain. Just be careful not to stand too much, as you can use your standing desk to the point that it is counter productive if your body is not used to standing very much.

Office Desk Back and Neck Pain

That said, when you use a standing desk, you are almost forced to maintain good posture. Alternatively, you at least can give your back a break from arching in a chair.

Conclusion – Avoiding Office Desk Back Pain

We hope this article helped you to think of new ways to potentially reduce office desk back pain and neck pain. Pain caused while working a desk job is no fun, but it can be avoided for a lot of people who use some of the simple method outlined above.

For standing desk options, definitely check out our favorite desks here. It’s one of the easiest ways to reduce pain for many while simultaneously increasing productivity.

And, if problems persist, definitely contact your physician to see if more steps can be taken to reduce the pain!

*Read all of our desk reviews here!*