What Causes Back Pain?
Back pain is the second most common cause of missing work (only after the common cold) and contributes to about 93 million lost workdays and $5 billion in health care costs every year! An astounding eight out of ten people will have back pain at some point in their lives and one in four Americans currently experience back pain. Back pain that lasts more than three months is considered chronic, a type of pain Harvard, Stanford and McGill neuroscientists, who study brain function, say impairs more than your physical body.
Chronic pain actually alters brain function! This leads to surprising effects, such as impaired attention, short-term memory, judgement and social skills! Additionally, Harvard Medical Center reports that chronic pain contributes to mood disorders, including depression and anxiety. Other problems resulting from chronic pain include sleeping difficulties, loss of coping skills, and damaged relationships with friends, family and significant others.
Chronic pain is becoming more and more common in people with office jobs. In fact, people who work in offices are specifically more likely to suffer from chronic back pain than people who have a physically demanding job! How your body is positioned throughout the day is a major contributor to back and neck pain. The three most common causes of back pain are:
2. Holding your telephone between your ear and your shoulder
3. Lack of movement during the work day
Here are a variety of tips anyone can use to optimize their workstation to reduce back pain!
Customize Your Chair and Desk!
Dr. Scott Donkin, founder of Occupational Health and Wellness Solutions consults workplaces on safety, ergonomic and health issue and states that the act of leaning forward in your chair crushes the disks in your lower back and puts strain on your neck and shoulders. San Francisco State University’s Dr. Erik Peper recommends these tips to help yourself naturally lean back as you work.
Optimize Your Phone Calls
Many people tuck their phone between their head and shoulder to free up their hands while talking, causing intense strain on their neck and shoulders. Try the following alternatives to avoid tucking your phone during your conversations.
Get Up and Move!
People are made to move! Sitting (or even standing) in one position for an 8 hour workday can wreak havoc on your body!
To learn more about sit-stand workstation, check out Ergotron’s website.
For more resources on creating a healthy workstation (including links to programs reminding you to take micro breaks), check out OSHAs recommendations on comfortable sitting at work!
Dr. Peper also has some great resources on his website, including clocks reminding you when to take micro breaks at work.