Almost every third person suffers from regular tension and pain in the back. In the meantime, ailments of this kind have become one of the classic diseases of civilisation. Back pain is often caused by changes in our lifestyle. Largely sedentary activities such as working in an office promote the development of misalignments of the spine, which manifests itself in tension pain. Even small changes in the work environment can provide relief and benefit one’s health.
Incorrect strain in the office
It is not only physical stress that can damage the musculoskeletal system in the long term. More and more often, patients present themselves in doctor’s offices with posture-related pain. The main cause of back pain is a largely sedentary lifestyle with a lack of compensation. We humans are not biologically designed to remain in a bent sitting position for the majority of the day. In addition to the pure sitting posture, conditions such as inappropriate chair and desk heights favour the formation of poor posture. Of course, physical factors such as stress at work should not be ignored. A physically cramping posture due to a negative working climate also has a detrimental effect on physical health.
Measures against back pain
Physiotherapy and compensatory activities such as sports can alleviate the symptoms of back pain. However, it makes more sense to combat the cause directly. People who are mainly sedentary at their desks can benefit from purchasing a so-called standing desk. Standing desks have already become established in some places and are said to promote creativity and productivity in addition to posture. This is a height-adjustable desk that allows upright working in a standing position. Modern products make it possible to switch between sitting and standing activities. There are several advantages to working in a standing position:
1. chronic back pain
Office workers in particular often complain of severe back pain. According to studies, the use of standing desks can effectively reduce back pain. The effect does not set in immediately, but over several weeks. The spine needs the time to adapt to the working environment and to regenerate. According to the study, pain in the neck area also decreases by up to 50 percent.
2 Increased calorie consumption
Largely sedentary activities hardly consume any calories. It is not uncommon for office work to result in an increase in calories due to the lack of exercise, which manifests itself in an increase in weight over a longer period of time. The excess pounds increase the strain on the spine, which promotes the development of back pain. With a standing desk, employees show an increase in calorie consumption, which counteracts an increase.
3. coronary heart disease
Evidence shows that standing posture can improve the oxygen supply in the body. Standing posture can reduce the risk of disease by half. In addition to this benefit, the risk of other lifestyle diseases such as diabetes is also reduced.
Other tips against back pain
In principle, it is advisable to incorporate more movement into everyday life. Although a standing table contributes to everyday exercise, it is no substitute for sport. Even small changes in everyday life, such as taking the stairs instead of the lift or using a bicycle instead of a car, can significantly improve your physical activity balance. As a rule of thumb, a daily workload of 10,000 steps is the target to aim for.
After a stressful working day, further exercises such as yoga or Pilates can provide a balance. These light exercises strengthen the back muscles in a gentle way and can compensate for tension in the back. The aim is to regenerate the spine and avoid a rounded back. Over time, the exercises enable a completely pain-free life. Abstaining from alcohol and caffeine and reducing excess body weight can also have a positive effect on the health of the back.