Intense physical work, poor posture, carrying heavy loads: many people suffer from back pain at work. According to the Swiss Back Report 2020, more and more people are going to work despite their back pain.

Some of these ailments are musculoskeletal disorders (MSDs), the most common work-related health problem (24%) in Europe and Switzerland.

Let’s find out together how we can prevent back pain at work, and some tips on how to relieve it.

Poor posture at work: the most common cause.

Nowadays, many people work in a seated position in front of a screen. This explains why many employees and self-employed workers suffer from back pain and eyestrain.

In fact, the static posture of screen work fatigues the back muscles that are required to maintain this posture for long periods. That’s why we recommend not sitting in the same position for too long at work. You need to be able to stretch your legs regularly, every hour for example.

Poor workstation layout, with screens often too high or too low, can lead to shoulder and neck strain. A non-ergonomic seat will also cause back muscle pain.

But this is not just the case for sedentary work. For physical work, poor posture can be found in situations such as driving a vehicle, prolonged standing or lifting heavy loads.

Prevention is cure!

As we have seen, back pain is often caused by poor posture or handling. Prevention can already be achieved on an individual basis: by improving our posture with appropriate exercises and a healthier lifestyle, we can already contribute to reducing back pain.

The company’s support for its employees in the fight against back pain is a major asset. A variety of preventive actions, adapted to the company’s context, can help reduce accidents and sick leave linked to MSDs. By providing employees with practical solutions, they can take control of their health in the workplace and at home.

Relieving back pain at work: our tips.

Get moving regularly

Regular exercise is the best way to prevent back pain. Sport releases tension in the muscles and joints of the back. What’s more, it strengthens the musculature for better trunk support.

When you’re at work, take a few minutes to walk around and stretch your legs. What could be better than a little walk to make yourself a cup of tea or coffee, for example? And if you can, do a little stretching!

One of the best remedies for back pain is therefore movement. Practicing a sports activity like Hatha yoga will, through the postures, provide deep relief from back pain.

Adapt your working environment

It’s important to alternate and vary positions as much as possible (sitting, standing, squatting, etc.). The aim is to allow your body to change position several times during the day, so that the same structures are not always stimulated.

An ergonomic workstation is essential to deliver the best results. This involves :

• a good chair;
• a height-adjustable desk ;
• a screen adapted to the user’s size, with adjustable brightness;
• a tilting keyboard to keep wrists in a neutral position.

Choose a good position

For long hours at the workstation, the body must be in total comfort. That’s the whole point of sitting properly.

A few tips on sitting posture can help:

• Lean your lower back against your chair.
• Bend your knees.
• Put your feet on the ground.
• Keep your arms close to your body and rest your forearms on the chair’s armrests to relieve pressure on your back.

Treating back pain

Back pain can become chronic, allowing the pain to become long-lasting. This can lead to disability, morning stiffness, significant loss of flexibility in other parts of the body, etc.

Massage therapy, hypnosis, sophrology: Samaé offers you a range of practices for treating back pain naturally.