Back pain in office

vertex
I work in office during 5 days from 7 and considering my current job (I'm a copywriter) I need to sit during my working day really much. In the beginning it was ok, however later I started to suffer from back and neck pain because of this, expecially closer to the end of the working day. Sadly I have no opportunity for more moving and even making at least several simple physical exercises is a problem because our office is really small... What can you suggest me to do? Maybe there are some other solutions for my problem? Feeling that pain almost every day is really frustrating...:((

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  • .Wiki
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    .Wiki polycounter lvl 4
    Have you considered using a standing-desk? An ergonomic chair or even a gymnasic-ball to sit on during work could help to reduce your pain.
  • sacboi
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    sacboi polycounter lvl 2

    First and foremost as soon as possible, I'd suggest conducting a Ergonomic Self Assessment or akin procedural activity available in your region:

    http://www.igergonomics.com.au/ergonomic-self-assessment-and-checklist.html

    This checklist is to assist in setting up your workstation in line with basic ergonomic principles and to minimize the risk of musculoskeletal disorder.

    When setting up the position of workstation furniture it is important to experiment and try new positions to find the most comfortable. Remember to give your body a chance to get used to the changes, it may take several hours or even days to find the best position.

    When working at the computer it is also very important to take regular breaks. Frequent short pauses should be taken for 5-10 seconds every 5-10 minutes. In addition at least 5 minutes of every hour should be spent doing non computer related tasks. Meal breaks or rest periods should also be taken away from the computer and repetitive recreation (eg. knitting) should be avoided during these breaks.

    It is recommended that you work through this checklist with another person to observe each others posture and position and make adjustments to your workstation accordingly.

    (original link broken)

    https://www.csu.edu.au/__data/assets/pdf_file/0009/1655964/Ergonomic-Self-Assessment-V1-2015.pdf

  • NeonSun
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    NeonSun vertex
    I work in office during 5 days from 7 and considering my current job (I'm a copywriter) I need to sit during my working day really much. In the beginning it was ok, however later I started to suffer from back and neck pain because of this, expecially closer to the end of the working day. Sadly I have no opportunity for more moving and even making at least several simple physical exercises is a problem because our office is really small... What can you suggest me to do? Maybe there are some other solutions for my problem? Feeling that pain almost every day is really frustrating...:((
    Another one for standing desk here. I agree that making physical exercises is a nice solution too, however as I understood in your case it's sadly impossible. On the other hand on my previous job we had obligatory yoga in the mornings as an alternative but because of it our working day started earlier at least for an hour and almost no one liked this :D
    And standing desk is a very simple solution for such cases, with it you can just move freely while you're working and that's usually enough for preventing back and neck pain http://https//en.wikipedia.org/wiki/Standing_desk  . Personally I use the one https://www.primecables.com/p-357448-cab-mt101-all-primecables-sit-to-stand-adjustable-desk-riser-adr-for-monitor-26-35-wide-black#sku366013 in my office too and I can say that I started to work with it more effectively, not because I felt pain too but because I just was too tired of constant sitting and lost concentration because of it very fast :/ And an opportunity for free moving solves this problem, as in case of pain, this desk was nice even for some my colleagues who suffer from scoliosis.
    You can also try a more comfortable chair which will help you to keep the right posture, as I know back pain usually appears because of the wrong one, especially if you keep it for a long time.
  • ExcessiveZero
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    ExcessiveZero polycounter lvl 5
    it does kind of feel inevitable sooner or later to experience this, ontop of what others have said I would suggest hyper  regular stretching through the day and ensure your seated posture is good 
  • mspalante
    The people there gave a very good ideas, also i learned a lot with NeonSun i want one of this !!
    I know very much your problem, when i was younger i wanted to be Strongman and also MMA fighter, well not was glorious and i ended this story with some broked bones and with a herniated disc on the last vertebrae, so that gives me a lot of  back and neck pain, like everyday..
    What i do normally:
    Stretching before and after work.
    Do some breaks when you start to feel the back starting to asleep...

    I bought a gamer chair, that really improved my posture (but i need to do some 5-8 minutes breaks after 2 hours )

    And if you got really destroyed like if a Transformer made a overrun on you..
    Buy some thermal bag and put on the critical place and before sleep do that position on the photo:
    hug your legs for some time!!

    Like this photo


    Hope that i helped !! :) 
  • Nam.Nguyen
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    Nam.Nguyen polycounter lvl 3
    it does kind of feel inevitable sooner or later to experience this, ontop of what others have said I would suggest hyper  regular stretching through the day and ensure your seated posture is good 
    This.
    I take a break for every hour, instead of sitting through 4 hours, just work 50 minutes and take a 10 minutes break (I have a timer for this). Stand up, stretching a little bit, go grab a cup of coffee, tea, water, whatever  or just go around the office
  • MiAlx
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    MiAlx polycounter lvl 7
    i've been using a lumbar cushion for half a year now and now i have no more pain the back, just the neck area, still found nothing proper to fix that.


  • throttlekitty
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    throttlekitty Polycount Sponsor
    I work in office during 5 days from 7 and considering my current job (I'm a copywriter) I need to sit during my working day really much. In the beginning it was ok, however later I started to suffer from back and neck pain because of this, expecially closer to the end of the working day. Sadly I have no opportunity for more moving and even making at least several simple physical exercises is a problem because our office is really small... What can you suggest me to do? Maybe there are some other solutions for my problem? Feeling that pain almost every day is really frustrating...:((
    I'd definitely go through the checklist @sacboi posted. As you work, try to take a look at yourself posturewise. What can you change about the height, distance and angles of your chair, desk or monitor? Do you end up slouching or leaning after a while?
  • Odow
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    Odow polycounter lvl 3
    I don't know where your work, but in my city most studio offer weekly massage. They are therapeutic more than they are relaxing and are made to help with back pain, if they are offer you should definitively go, it help a lot, or go outside the office once a month for an hour massage if you have insurances it's pretty cheap and affordable to go at least once a month.
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